Strength
Clean n Jerk – 1 EMOM x 12
—Start @ 65% & work up to a heavy single (90%+). Go for a PR if you feel strong.
Conditioning
4 Min AMRAP
20 Hang Power Cleans 165/110# (RX+ = 185/125#)
20 Bar Facing Burpees
Max T2B
—Rest 90 sec
4 Min AMRAP
20 Bar Facing Burpees
20 T2B
Max Hang Power Cleans 165/110# (RX+ = 185/125#)
—Rest 90 sec
4 Min AMRAP
20 T2B
20 Hang Power Cleans 165/110# (RX+ = 185/125#)
Max Bar Facing Burpees
WOD Notes: Score is the sum of your max reps for all 3 rounds, but record each of the (3) scores as well. HPC = 65% (should be able to link 5+ reps in a row). T2B = T2R, hanging knee raises, or leg raises on an incline bench. You should have at least 1 minute to accumulate your max reps.
Assistance
a) Banded Hollow Rocks – 30 sec on / 30 sec off x 8 Sets
b) Tricep Pushdowns (pulley) – 4×12