Week #2

Completed...
Continuation from last weeks progression today...

Warm-Up
GO WOD
BB WU
RPR
Clean & Jerk Progression (2-3m on bar)
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A) HANG CLEAN & JERK COMPLEX
2 Low Hang Cleans + 4 Push Jerks, 90s Rest (across)

B) POWER CLEAN & JERK
5 Singles, 90s rest b/t, work @ 90% last weeks Heavy Single

3 by 4
3 Sets of the Following:
4 RFT:
8 UB Light Power Clean & Jerk (45-95)
20-50 D/U
Rest 4m b/t SETS
Same as last week, choose D/U reps that you can get (i.e. do not take 2-3 minutes to attain 50), also pick a weight for the PC&J that you can cycle fairly quickly, but is challenging...
Think of this as 3 Graces + D/U's

T.Wendt ~ 135# / 225# / (95#+ 50 D/U) 3:57 -  4:09 -  4:20 (22:26)
Z.Wendt ~ 135# / 205# / (80#+ 50 D/U) 4:59 - 5:05 - 5:11 (23:15)
tb ~ 135# / 205# / (80#+ 50 D/U) 5:07 - 5:05 - 5:11 (23:23)


ENGINE (90m-120m Later)
Row 10m easy Row
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Row 500m (slightly faster than the easy row)
2m Rest
Row 500m (80-90% effort)
2m Rest
Row 100m (@500m PR Pace)
2m Rest
Row 100m (@500m PR Pace)
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Row 500m For TIME
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10m Cooldown Row

tb ~ 2400m / 2:02.9 (19) / 1:51.2 (21) / 1:40 pace (31) / 1:40 pace (33) /
1:37.3 (32)
100m Splits = 19.1+18.9+19.2+19.6+20.5
100m Pace (s/m) = 1:35.5(38)/1:34.5(32)/1:36(31)/1:38(31)/1:42.5(32)