Strength
Clean: Floor + Low Hang + Hang + 3 Jerks: 5 Sets @ 65%-80%
—Build to a heavy set!! Squat the cleans if needed to get more weight.
Conditioning
For Time
30/24 Cal Ski
15 Clean n Jerks 155/105#
30 Box Jump Overs 24/20″
30/24 Cal Ski
30 Box Jump Overs 24/20″
15 Clean n Jerks 185/125#
30/24 Cal Ski
WOD Notes: Goal is 13-17 minutes. CnJ = 55/65%. Should be quick singles on the first bar. 2nd bar you should need a few extra secs between reps.
Assistance
a) GHD Sit-ups – 4×30 (rest 60 sec between)
b) Dips (bar/ring) – 5×10