Strength – “Wk 4”
2 Position Clean + Split Jerk
—Hang + Low Hang. One set every 2 min x 8 Sets. Start @ 65% & build to a heavier set than last wk. Squat the cleans as needed when it gets heavier.
Conditioning
4 Rounds (interval)
10 Laps Sandbag Bear Hug Carry 125/90#
75 Double Unders
25/20 Cal Ski
—rest 90 sec between rounds
WOD Notes: Goal is sub 4 minutes/round. Score = total time (includes 4.5 min of rest). 1 Lap = 5 mats. DU sub = 125 singles, 30-50 DU, 50 JJ’s, or 150ft versa. Try to push the ski erg, since you have 90 sec of rest between rounds.
Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Rocks x 5 Sets
b) 10 (DB Lateral Raise + DB Front Raise) x 4 Sets