Strength
Hang Clean + Front Squat + Jerk – 1 Set Every 90 Sec x 8 Sets
—Start @ 65% & build to a heavy set by the end.
Conditioning
12 Min AMRAP
3 Clean n Jerk 185/125# (RX+ = 205/135#)
8 T2B (RX+ = 10)
10/8 Cal Bike
WOD Notes: Goal is 7+ rounds. CnJ = 70% (should take about 20-25 Sec for 3 reps). T2B sub = T2R, hanging knee raises, or GHD SU. You may leave monitors running, but make sure to add 10/8 cals each round you’re on.
Assistance
a) GHD Sit-ups – 8×15 (weighted)
b) Face Pulls (Rope pulley) – 4×15