7X2 Hang Clean + 1 Split Jerk – heavy but fast, rest 60 sec
Complete 2 Cleans then 1 Jerk
Conditioning
4 rounds for total reps of the 4 minute dual effort of:
2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups
2 minutes to complete:
1 ME UB Set of Power Cleans @ 75% (of clean from today's work)
Notes: Power Clean weight is based off of 1RM Clean of any style. This effort should be performed by doing the 2 min. AMRAP first then taking the next 2 min. to complete a single ME UB set of Power Cleans. The athlete may start the Power Cleans at any point during the 2 min. interval, but when the 2 min. is complete the set is over even if the athlete has not broken. Again, the flow of the WOD is: 2 min AMRAP – 2 min to complete 1 ME UB set of Power Cleans, repeat 4 times. ME/UB means Max Effort/Unbroken. When the barbell stops on the ground the set is over. All reps should be touch and go. Resting in the rack position is acceptable. If the set of PC only takes 30 seconds, then the remainder of the 2 minutes is rest.
SPLIT JUMPS- (EFFrs)
C@J didn't go as good as i hoped. failed at 185 on the jerk.
ReplyDeleteThe conditioning didn't go as planned. Obviously i am getting too strong. I pulled my ring out of the ceiling on the first set of pull ups and had to resort to split jumps, push ups, and sit ups. Power cleans at 135#
Rd 1 110 reps & 14 cleans
Rd 2 110 reps & 10 cleans
Rd 3 111 reps & 11 cleans
rd 4 100 reps & 8 cleans