Strength – “Week 2″
Clean: Hang + Low Hang + Floor + 2 Jerks: 5 Sets @ 65%-80%
—Build to a heavy set!! Squat the cleans if needed to get more weight. You may drop the bar after the 2nd clean & reset from the floor.
Conditioning
For Time
10 Power Cleans 165/110# (RX+ = 185/125#)
10 Push Jerks
30 T2B
600m Run
10 Power Cleans 165/110#
10 Push Jerks 165/110#
600m Run
30 T2B
10 Power Cleans 165/110#
10 Push Jerks 165/110#
WOD Notes: Goal is 14-18 minutes. Barbell weight is 60% of PC or PJ. T2B sub = T2R, hanging knee raises, or V-ups. Run is to the sewer grate as you go around the turn. If you don’t want to run, you can Versa 400ft or bike 1500m.
Assistance
a) GHD Sit-ups – 3×40 (rest 90 sec between)
b) Dips (bar/ring) – 5×8 (weighted or banded)