Strength
Full Clean + Push Jerk + Split Jerk
—6 sets. Start @ 75% & work up to a heavy complex.
Conditioning
5 Rounds For Time
15 T2B
12 Thrusters 115/75#
9 Deficit HSPU 6″
WOD Notes: TD = 9-15 minutes. T2B scale = less reps on T2B (10/round), 15 knee above hips (if you can’t do any t2b), or 8 cal ski erg. Thrusters should be unbroken every round, which the 4th and 5th round should feel difficult. Deficit HSPU = 3 45# plates on each side of abmat. Scale the # of plates to keep intensity if you can’t knock out 9 HSPU in under 60 sec. Kipping is allowed for once! HSPU scale = 3 wall climbs, 9 HR Push-ups, or 9 burpees.
