Strength
Power Clean + Hang Sq Clean + Jerk – 5 Sets @ 70%+
—-Build to a heavy complex at the end
Conditioning
3 RFT
400m Run
20 T2B (RX+ = 25)
10 Clean n Jerk 185/125#
WOD Notes: Goal is 12-16 minutes. T2B sub = T2R, hanging knee raises, or leg raises on bench. CnJ should be quick singles (65%) & feel moderately heavy.
Assistance
a) GHD Sit-ups – 10/15/20/25/30 Reps (rest as much needed between)
b) DB Shoulder Press – 4×8 (3 sec negative each rep)