Strength
Clean n Jerk – 15 min to build to a heavy single (95%+)
Conditioning
2 Rounds For Time
15 Ring Muscle-ups (sub: 20 GI Janes)
15 Clean n Jerk 155/105#
1k Row
Midline (Day 16)
4×10 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 = 15-21 minutes. Ring MU scale = do 5-8 reps / round. CnJ weight = 50% of 1RM (light). You don’t have to squat CnJ.
Announcement: Thursday & Friday there is no open gym at 3pm. Thursday (4PM) will be open gym with 5pm, 6pm, 7pm classes. Friday = open gym from 4-6pm.
