Strength
Hang Clean (full) – 7 sets
—Start @ 75% & work up to a max for the day
Conditioning
2 Rounds For Time
10 Clean n Jerk @ 70%
200m Sled Drag 100/50#
3 Rope Climbs 20ft
800m Run
WOD Notes: TD = 15-22 minutes. You should be doing singles on the CnJ, which should take between 1-2 minutes to do the 10 reps each round. You don’t have to squat the CnJ in the WOD. Sled Drag should be a very fast walk on the way up & a slow jog on the way back. RC scale = climb go 15ft, 6 up/downs, or 2 laps sled pull with arms only.
Candelori