Strength
Low Hang Clean + Split Jerk – 6 sets
—Start @ 75% @ work up to a max for the day. Deadlift the weight up first, then lower until the bar is just below the knee.
Conditioning
3 Rounds (interval style)
12 Push Press @ 65%
15 C2B Pull-ups (Rx+ = 20)
200m Sled Drag 90/45#
400m Run
—Rest 2 minutes between rounds
WOD Notes: TD = 4-7 min/round. Each round is 100% ALL OUT, so do not pace the first round. Record 3 separate times on the whiteboard. Your first round should be the fastest! C2B scale = chin over bar or 15 ring rows. You should be able to have a slow jog on the sled drag. 200m = next parking lot entrance & back into Rage. NO jerks allowed in the WOD!
