Strength
Hang Power Clean + Jerk – 7×1
—All 7 sets at 85% of Jerk or higher. Work up to a heavy 1RM (not max)
Conditioning
“Rally In The Valley” – WOD #5
6 Min AMRAP
5 C2B pull-ups
2 DB snatches 55/35lb
5 C2B pullups
4 DB snatches
5 C2B pull-ups
6 DB snatches
5 C2B pull-ups
8 DB snatches
5 C2B pullups
10 DB snatches
—Rest 2 minutes
Run 800m
30 GI Janes
WOD Notes: DB Weight is supposed to be lighter than you normally use, since the goal of this workout is to keep you moving the whole time, however if you use 70/45lb it will be Rx+. You may scale pull-ups to chin over bar if C2B will slow you down too much. If you complete the round of 10 DB snatches you go back to the beginning of the ladder and start over back up the ladder. Score is total reps. Each round is 55 reps.
