Strength
Clean n Jerk – 1 Set Every 1:15 x 8 @ 65%-90%+
—Build to a heavy single & go for a PR if you feel good. Squat clean if necessary.
Conditioning
18 Min AMRAP w/ Partner (interval)
8 Push Press (increase every 2 rounds)
40 Double Unders
12/10 Cal Row (Damper 10)
WOD Notes: Goal is 12 rounds (6 each). Partner A will do the entire round while Partner B rests, switch & repeat for 18 min. PP = M: 165/175/185#, F: 110/115/125#. Start @ 65% of PP & increase 5% by round. Should be able to go unbroken, but get difficult especially the 3rd bar. DU sub = 60 singles, or 80ft versa. Damper is set at 10, since it’s a short burst & I want you to push the row & focus on feeling that tension with more drag.
Assistance
a) GHD Sit-ups – 12×10 (rest 30 sec between)
b) Dips (bar/ring) – 5×12 (weighted or banded)