Strength
Clean n Jerk Complex – Floor + Hang + Jerk
—1 set every 75 sec x 4 sets / 1 set every 90 sec x 4 sets. Start @ 70% & work up to a heavy complex. Try to hang on to the bar after the first clean & squat as needed.
Conditioning
For Time
9 Clean n Jerk 205/135#
18/15 Cal Assault Bike
15 Clean n Jerk 185/125#
30/25 Cal Assault Bike
21 Clean n Jerk 135/95#
42/35 Cal Assault Bike
WOD Notes: Goal is 12-17 minutes. CnJ = 70/65/50% by rd. You do not have to squat the CnJ. Reset monitors after each round. You may do this as a partner WOD, if you really want, but just double the reps.
Assistance
a) Banded Hollow Rocks – 25 sec on / 25 sec off x 10 Sets
b) DB Skull Crushers – 5×10