Strength
BB Complex – 7 sets (Pwr Clean + Sq Clean + Jerk)
—Start @ 80% of CnJ & work up to a heavy complex. You don’t have to touch n go the cleans.
Conditioning
6 Rounds (interval style)
1 Legless Rope Climb 15ft (scale – with legs 20ft)
7 Push Jerk 205/125#
14 Lateral Burpees over Bar
—Rest 1 minute between Rounds
WOD Notes: PJ weight is 67-70% of 1RM PJ. Each round should be 95% effort, since there is rest after each round (sprint the burpees!) Subtract 5 minutes from your time at the end. 2nd scaling option for RC is pulling sled 1 lap with arms only (heavy). 