Strength
BB Complex – 1 Sq Clean + 1 Hang Sq Clean + 1 Split Jerk – 1 every 90 sec for 9 minutes
—Use 85% of your max CnJ for all 7 lifts
Conditioning
15 Min AMRAP
50 Wall Balls 30/20lb
10 Clean n Jerks 225/145lb
15 Ring Muscle-Ups
Assistance
3×12 GHD Back Extensions (weighted)
WOD Notes: WB weight is a little heavier than you normally use. Black line is Rx’d for men & women in this WOD. CnJ weight is 73% of your 1RM. You may scale the reps of MU down to 7-10 each round. You may also scale the movement to banded MU or 15 burpees/15 Strict Pull-ups.
