Strength
3 Position Clean + 2 Jerks x 5 Sets (1 Set Every 2:30)
—Floor + Low Hang + Hang + 2 Jerks (Push + Split). Start @ 65% & build to a heavy complex. Squat reps as needed & take extra rest if needed towards the last set.
Conditioning “20 Min Cap”
12 RFT w/ Partner (interval)
5 Hang Clean (start @ 65% & Increase every 2 rds each)
5 Push Jerks
15/12 Cal Row
WOD Notes: Goal is to get under the 20 Min Cap. You will need to avg 1:40 rds to finish under 20 Min. RX Weights = M: 175/195/215#, F: 115/135/145#. You should be able to go unbroken on all 10 BB reps, but should feel real challenging by the 3rd weight. Use the same weight for both the HC & PJ. SPRINT the row!!!
Assistance
a) GHD Sit-ups – 8×15 (weighted) -rest 45 Sec between
b) DB Seal Rows – 5×10 (heavy)