Strength
Pwr Clean + Sq Clean + Push Jerk + Split Jerk – 1 Every 2 minutes for 10 minutes
—6 Total sets. Start @ 75% of 1RM CnJ & work up to a heavy complex
Conditioning
3 Rounds (interval style)
10 Power Cleans (75% of 1RM)
12 HSPU (7/4″ Deficit)
250m Sled Drag 100/50#
—Rest 2 minutes between rounds
WOD Notes: Rx’d for HSPU is (3) 45# plates on each side of abmat & (2) for women. You may scale the deficit or you can do 15 DB Push Presses each round (make it challenging for 15 reps unbroken). Each round is 95% effort, so make sure to push the intensity each round (under 5 min/rd). Try to run with the sled or walk very fast, since you have 2 min of rest between rounds. Subtract 4 minutes from your time. Load 100# plates on the sled for the men.