Strength
3 Position Clean + Push Jerk + Split Jerk
—Hang + Low Hang + Floor. One set every 2 min x 6 Sets. Start @ 65% & build to a heavier set than last wk. Squat the cleans as needed when it gets heavier.
Conditioning
8 Rounds (interval)
6 Power Cleans (increase 2 rounds)
6 Push Jerks (increase every 2 rounds
12/10 Cal Bike
—Rest 1 minute between rounds
WOD Notes: Goal is to average under 2 minutes/Rd & finish the WOD in sub 23 minutes (including 7 min of rest time). Score = total time + rest. BB weights = M: 155/165/175/185#, F: 105/110/115/125#. Bike should be done at 85-90% effort.
Assistance
a) 45 Sec Russian Twists + 45 Sec Hollow Rocks x 4 Sets
b) 7 (DB Lateral Raise + DB Front Raise) x 5 Sets