Strength
Clean + Hang Clean + Jerk – 1 Set Every 90 Sec x 8 Sets
—Start @ 65% & build to a heavy complex. You should try to squat one of them if possible.
Conditioning “20 Min Cap”
5 RFT
10 Hang Power Cleans 165/110#
15 T2B
10 Push Jerks 165/110#
15/12 Cal Assault Bike (RX+ = 18/15)
WOD Notes: Goal is 16-20 minutes. HPC/PJ = 57-60%. You should be able to go unbroken on the HPC/PJ, but it should get difficult as the rounds progress. It’s also ok if you break them up once/rd, but the rest should be less than 15 seconds. T2B sub = T2R, hanging knee raises, or incline leg raises.
Assistance
a) GHD Sit-ups – 4×25 (weighted)
b) DB Lateral Raises – 5×10