Strength
Clean n Jerk – 15 Min To Work up to a heavy double
—6 sets total. Start @ 80% & work up to a heavy double. Don’t touch n go.
Conditioning
For Time
40 KB Swings 70/53#
20 HSPU (5″/2″ Deficit)
1200m Row
20 HSPU
40 KB Swings
Midline
3×60 sec – Weighted Plank
WOD Notes: TD = 11-16 minutes. HSPU deficit = (2) 45’s + (1) 25 surrounding an abmat for men & (1) 45 + (1) 25 for women. Scale deficit if you won’t be able to knock out each set of 20 in less than 2 minutes. You may also do 20 DB Push Press instead of HSPU. 