Strength
Cluster + Clean (full) + Push Press + Push Jerk + Split Jerk – 4 sets @ 85-95% of 1RM Push Press or Thruster
—You may drop the bar after the cluster.
Conditioning
For Time
1000m Row
9 Thrusters 135/95#
500m Row
15 Thrusters 135/95#
250m Row
21 Thrusters 135/95#
WOD Notes: TD = 10-16 minutes. Thrusters should be a little heavier than you would use in the Open. The round of 9 should definitely be unbroken, but rounds of 15 & 21 you may have to break up 2x. You should be rowing at about 90% effort the entire WOD, so that you save yourself for the last round of thrusters, which will be a good mental test.
31 Heroes last Saturday!
