Strength
3 Position Clean + Push Press + Push Jerk + Split Jerk
—Hang + Low Hang + Floor. One set every 2:30 x 6 Sets. Start @ 65% & build to a heavy set. Squat the cleans as needed when it gets heavier.
Conditioning
10 RFT
3 Clean n Jerks 185/125# (RX+ = 205/135#)
8 Bar Facing Burpees
10 T2B
WOD Notes: Goal is 15-19 minutes. CnJ = 70% (singles w/ a few extra secs between reps). You should be jumping over the bar if you’re capable, but you may step if needed. T2B sub = T2R, hanging knee raises, or v-ups.
Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Rocks x 5 Sets
b) 8 ( DB Lateral Raise + DB Front Raise) x 5 Sets