Strength
2 Position Clean + 1 Jerk x 8 Sets (1 Set Every 1:30)
—Hang + Floor + Jerk. Start @ 65% & build to a heavy complex. Squat reps as needed & take extra rest if needed towards the last set. Try to go a little heavier than last wk.
Conditioning
18 Min AMRAP w/ Partner
50/40 Cal Ski
120 Double Unders
10 (Power Clean + Hang Power Clean) -Increase every Round
WOD Notes: Goal is to get almost 4 rounds. SPRINT the ski each round, since you have built in rest. The jump rope is the only movement where you work at the same time. DU sub = 2x Feet on the Versa Climber, 2x single unders, or 1 minute of double under practice. BB weight = M: 185/195/205/215#, F: 125/130/135/140#. Start @ 65% & increase a little each round.
Assistance
a) GHD Sit-ups – 5×25 -rest 60 Sec between
b) DB Seal Rows – 5×12 (pause each rep – heavy!)