Strength
Clean n Jerk – 1 Every 45 sec For 6 Minutes @ 80% of 1RM
—Squat clean is preferred (Total of 9 reps)
Conditioning
6 Rounds For Total Working Time
4 Clean n Jerk 205/125lb
Run 250m All Out
—Rest 90 seconds between rounds
Midline
Tabata L-Sit, Weighted Plank, GHD Hold (choose one)
WOD Notes: Weight for the clean n jerk should be 70% of 1RM. You may power clean n jerk all the reps. This WOD is designed to increase your lactate threshold, so sprint all of the runs, attack each round, and do not conserve energy. Score is total time minus 7 1/2 minutes of rest.
