Strength
Clean n Jerk – 1 EMOM For 10 minutes
––Start @ 75% & work up to 95% by the end
Conditioning
15 Min AMRAP
125 Double Unders
60 Wall Balls 20/14# to 10ft target
12 Clean n Jerks 205/135#
7 Ring Muscle-ups
Midline (Day 29)
3×60 sec ME Sit-ups (weighted) 45/20#
—rest 2 minutes between sets
WOD Notes: TD = 2-3 rounds. DU scale = 250 singles. CnJ = 65% (you don’t have to squat them). Ring MU scale = Bar MU, 10 Strict Pull-ups/10 Dips, or 10 Ring Rows/10 Burpees.
Brent