Strength
Clean n Jerk – 1 every 90 sec for 12 minutes (9 total lifts)
—Start @ 80% & work up to a heavy rep
Conditioning
7 Rounds For Time
3 Clean n Jerk 225/145#
10 T2B
30 Double Unders
Midline
Tabata Sit-ups (weighted) – Anchor feet
WOD Notes: CnJ weight should be around 75% of 1RM. Scaling for T2B are 25 hollow rocks each round. Scaling for DU are 75 singles. Time domain for this WOD is 8-15 minutes.
Gymnastics Clinic – Working that hollow position.