Strength
Power Clean + Full Clean + Split Jerk – 5 sets
—Start @ 80% & work up to a heavy complex. You can drop bar in between cleans.
Conditioning
3 Rounds For Time
40 Wall Balls 20/14# to 10ft
25 T2B
2 Rope Climbs 20ft (1 Legless + 1 with legs)
Assistance Work
3×12 Weighted Hip Extensions on GHD (keep back neutral)
WOD Notes: TD = 12-18 minutes. You should be able to do at least 10 wall balls at a time even during the 3rd round of the WOD, since the ball should be light for you. T2B scale = 15 reps/round, 25 sit-ups, or 12 cal ski erg. RC scale = 2 laps sled pull with arms or 15 ring rows.
