Seriously, you have 8 seconds.
Now it’s only 7.
You idiot, stop reading and go to MORE BARBELL.
https://instagram.com/p/BGfwwr_sL_K/
WOD 160611:
BBG
Before beginning, row 2k @ roughly 90% RPE, begin Clean & Jerk waves after resting for exactly 2:00 upon completion. Obviously, warm your Clean & Jerk up before you run.
0:00 1 Clean & Jerk @ 70%
1:00 2 Clean & Jerks @ 70%
2:00 3 Clean & Jerks @ 70%
Rest until 4:00 and load bar…
4:00 1 Clean & Jerk @ 80%
5:00 2 Clean & Jerks @ 80%
6:00 3 Clean & Jerks @ 80%
Rest until 8:00 and load bar…
8:00 1 Clean & Jerk @ 90%
9:00 2 Clean & Jerks @ 90%
10:00 3 Clean & Jerks @ 90%
Note total number of makes/misses.
Strength
10X2 Banded Back Squats @ 50% (bar) +25% (bands) – rest exactly :45 between sets
*Here is a pretty good example of what your setup should look like: DEMO VIDEO. If you have a power rack then this will be an even easier setup. To measure band tension on the squat, use the same principle as the banded deadlifts.
You + bar with no bands – stand on scale.
Then…
You + bar with bands – stand on scale.
Adjust bands accordingly.
Conditioning
“Nancy”
5 rounds for time of:
Run 400m
15 OHS 95/65#
50% of your 1rm Back squat on the bar + 25% of your 1rm back squat as band tension?