Strength
Clean (full) n Jerk- 7×1 @ 80-95%
—Start @ 80% & build to 95% by the end
Conditioning
For Time
2 Curtis P Complex (1 pwr clean + 2 lunges + 1 Jerk) @ 205/135#
10 Cal Row
4 Curtis P Complex
20 Cal Row
6 Curtis P Complex
30 Cal Row
8 Curtis P Complex
40 Cal Row
10 Curtis P Complex
50 Cal Row
WOD Notes: TD = 15-21 minutes. Use 65% of your 1RM CnJ for the WOD. You should do reverse lunges for the WOD & push jerk the weight overhead. Weight should start to feel heavy towards the end of the WOD.
