Strength
Clean n Jerk – 1 EMOM For 10 Minutes @ 80%+
—Work up to a heavy single for the day, focus on form
Conditioning
3 Rounds
7 Clean n Jerk 235/145lb
2 Rope Climbs 20ft
500m Row
—Rest 3 minutes between rounds
Assistance
4×10 GHD Back Extensions (weighted)
WOD Notes: Record times for each round. Try to be consistent with each round. CnJ weight should be 75% of 1RM (7 reps should take a little over 1 minute each round), which is heavy for reps. If you start to lose form, you will have to lower the weight. You may scale the RC to 15ft or do 10 strict pull-ups each round (choose band that will challenge you). The row is ALL OUT!
New toy at Rage! More to come!