Strength – “wk 3”
3 Position Clean + Split Jerk
—Floor + Low Hang + Hang. One set every 2 min x 8 Sets. Start @ 60% & build to a heavier set than last wk. Squat the cleans as needed when it gets heavier. No need to take a long time to warmup, since the first set is at 60%.
Conditioning
15 Min AMRAP
2-4-6-8-10-12-14-16-18…Burpee (no jump)
1-2-3-4-5-6-7-8-9…Sandbag/Dball Cleans 150/115#
***30 Double Unders to start each round
WOD Notes: Goal is to get to finish the round of 30-16-8. Each round starts with DU. DU sub = 50 singles, 20 Plate hops, 20 Jumping Jacks, or 60ft versa. This is not Sandbag over the shoulder. You must have the middle of the bag/ball on top of your shoulder (not out front) while standing tall to finish each rep! Alternate shoulders each rep. Stand up your burpees like you’re getting your height measured at the Dr. Office.
Assistance
a) 60 Sec Russian Twists + 60 Sec Hollow Rocks x 3 Sets
b) 6 (DB Lateral Raise + DB Front Raise) x 5 Sets