Strength
Clean n Jerk Complex – Hang + Low Hang + Floor + Jerk
—1 Set every 2 Min x 6 Sets. Start @ 70% & work up to a heavy complex
Conditioning “20 Min Cap”
3 RFT w/ Partner
250m Sled Drag 150/115#
40 GI Janes
20 Clean n Jerks 185/125# (65%)
WOD Notes: Goal is to get under 20 min cap. You should be able to alternate between running/walking for sled drag. You will work at the same time for GI Janes. CnJ should be quick singles the whole time.
Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) Barbell Bent-over Rows (supinated grip) – 5×10