Strength
Full Clean + 2 Hang Clean + Split Jerk – 4 sets @ 80%+
—all 3 cleans are squat. Go as heavy as you can for complex w/o dropping bar.
Conditioning
For Time
20 Hang Power Clean 205/135#
40 Wall Balls 30/20#
100 Double Unders
15 Hang Power Clean
30 Wall Balls
75 Double Unders
10 Hang Power Clean
20 Wall Balls
50 Double Unders
Midline – Day 31
4 Min AMRAP of Abmat Sit-ups (weighted 45/20#)
WOD Notes: TD = 13-19 minutes. HPC weight is about 70% of 1RM (should have to break it up a few times each round). DU scale = 2x singles. Use a normal WB weight if 30/20# will slow you down too much. Rx’d is 10ft for men/women.
