Strength
a) 2 Position Clean – Hang + Floor x 10 Sets (start @ 70% & build to heavy set)
b) DB Strict Press – 5×6 (5 Sec Eccentric) – heavier than last wk
—Every 3:30 do 2 sets of cleans + 1 set of strict press. Squat at least one rep for part (a).
Conditioning
3 RFT
15 Power Clean 135/95# (RX+ = 155/105#)
15 Push Jerks 135/95#
20 T2B
400m Run
WOD Notes: Goal is 15-18 minutes. PC / PJ should be light (50%), to where you can touch n go a bunch of the cleans or do very quick singles. Jerks should be done in 1-2 sets. T2B sub = T2R, hanging knee raises, or weighted sit-ups.
Assistance
a) GHD Sit-ups – 12×10 (weighted) -rest 30 Sec between
b) One Arm High Pulls – 4×10 each arm