Strength – “Wk 6”
2 Position Clean + Split Jerk
—Floor + Hang. One set every 2 min x 8 Sets. Start @ 65% & build to a heavier set than last wk if possible. Squat the cleans as needed when it gets heavier.
Conditioning
For Time
30-40-50 Cal Row
20-25-30 T2B
15-20-25 Push Jerks (decrease weight each rd)
WOD Notes: Goal is 15-19 minutes. PJ = M: 205/155/135#, F: 135/105/95#. 70/55/45% by Rd. Each barbell should take 2-3 sets. Try to organize weights on the bar so its easy to unload each rd. T2B sub = T2R, hanging knee raises, or v-ups. RD 1 = 30/20/15, RD 2 = 40/25/20…etc. Womens cals = 25/33/42.
Assistance
a) 30 Sec Suspended Rope Rotations + 30 Sec Hollow Rocks – 4 Sets
b) 10 (DB Lateral Raise + DB Front Raise) x 4 Sets