Strength – Week 2
3 Position Clean + 2 Jerks – 1 Set Every 2 minutes x 5 @ 70-80%+
—Hang + Low Hang + Floor + 2 jerks. Build to a heavy set. Squat at least 1 rep. Shoot for a little more than wk 1.
Conditioning
15 Min AMRAP
50 Double Unders
5 Dball Over Shoulder 150/115#
15 Wall Balls 20/14# to 10ft
WOD Notes: Goal is 6-8 rds. DU sub = 25 DU, 75 singles, or 100ft versa. Dball should be on the heavier side, since WB should be lighter & unbroken each rd if possible.
Assistance
a) GHD Sit-ups – 5×20, then 4×30 Sec Holds
b) DB Incline Bench Press – 5×10 (heavy)