Strength
a) Power Clean – 10×2 @ 75%+ (work up to a heavy double by the end)
b) DB Bench Press – 5×10 (heavy)
—Do 1 Set every 1:15. Pattern = a/a/b x 5 Sets. If you feel strong & want to find a heavy single that’s fine. 0-1:15 = 2 cleans, 1:15-2:30 = 2 cleans, 2:30-3:45 = 10 DB BP. Repeat pattern x 5.
Conditioning “20 MIn Cap”
20 RFT w/ Partner (interval)
3 Clean n Jerks (increase after rd 10)
6 GI Janes
WOD Notes: Goal is to get under the 20 Min Cap, which shouldn’t be too aggressive. Try to SPRINT the GI Janes to where you do a blind jump if you feel comfortable & try to jump right into the pull-up. Use a bar just above your reach if you can do a strict pu. CnJ = M: 185/215#, F: 125/145# (65/75%). Try to set up close to your pull-up bar to save transition time. Partner A does the 3 CnJ + 6 GI Janes, while partner B rests. Switch once Partner A is done & repeat for 10 rounds each.
Assistance
a) Hollow Rocks – 5 Sets: 60 Sec on / 60 Sec off
b) DB Lateral Raises + DB Front Raises – 4×10 (each)