Strength – Week 1
3 Position Clean + 3 Jerks – 1 Set Every 2 minutes x 5 @ 70-80%
—Hang + Low Hang + Floor + 3 jerks. Build to a heavy set. Squat at least 1 rep.
Conditioning
For Time w/ Partner
30 Clean n Jerk 165/110#
200 Double Unders
80 Thrusters 135/95#
200 Double Unders
30 Clean n Jerk 165/110#
200 Double Unders
WOD Notes: Goal is 15-20 minutes. The barbell work is “you go, I go”. I’d recommend back & forth singles for the CnJ & 5-10 reps at a time for the thrusters. You will work at the same time for the DU. DU sub = 150 singles/person. CnJ = 55% (quick singles & fairly light).
Assistance
a) GHD Sit-ups – 20 Sec Hold + 15 Sit-ups x 6 Rounds
b) DB Incline Bench Press – 5×8 (heavy)