Strength
3 Position Clean + Jerk – (floor + below knee + above knee + Jerk)
—5 sets between 80-90% of 1RM CnJ
Conditioning
For Time
15 Power Cleans (75%)
50 Wall Balls 20/14#
3 Rope Climbs 20ft
10 Power Cleans
40 Wall Balls
2 Rope Climbs
5 Power Cleans
30 Wall Balls
1 Rope Climb
WOD Notes: TD = 13-20 minutes. Use a lighter wall ball than normal since 30/20# is usually the Rx’d weight. RC scale = climb to 15ft, 2 up/downs per RC, or 5 cal ski erg per RC.