Strength
Hang Clean n Jerk – 7×1 @ 80%+
—Work up to a 1RM using full squat
Conditioning
15 Min AMRAP
3 BB Complex 205/125lb
1 Rope Climb 20ft
50 Double Unders
Assistance
4×12 Back Extensions (weighted)
WOD Notes: BB Complex = 1 Pwr clean + 1 Hng Pwr clean + 1 Front Squat + 2 Front Rack Lunges. Weight is 70% of Power clean max. Scaling for RC is a 1 lap sled pull with arms only or 3 up/downs. Scaling for DU are 125 singles. Focus on keeping feet under hips when receiving cleans in rack position.
