Strength
5 sets – 1 halting clean + 1 push jerk + 1 split jerk @ 80-85%
—Halting clean = pause slightly below knee on 1st pull.
Conditioning
12 Min AMRAP
1 BB Complex 205/135#
40 Double Unders
1 Rope Climb 20ft
—Rest 5 minutes
400m Sled Drag For Time 90/60#
*BB Complex = deadlift + sq clean + hang sq clean + front squat + jerk
Midline – Day 17
4×12 GHD Sit-ups (tempo) or 4×20 Ab Mat weighted (60/35#)
—5 sec count down / 5 sec count up. Make sure knees are slightly bent on the way down. Extend leg as you start to sit up.
WOD Notes: TD =4-7 rounds & 3-6 minutes on sled drag. Use 65% of CnJ. Scaling for DU = 80 singles. Scaling for RC = 1 lap sled pull or 6 strict pull-ups.
