Strength
3 Rep Clean + 1 Split Jerk – 5 sets @ 70-90%
—This is 3 single cleans + 1 Jerk. All 4 reps should be completed in under 40 seconds.
Conditioning (15 Min Time Cap!!!)
100 Thrusters For Time 95/65#
*Top of every min do 1 Rope Climb 20ft or 8 C2B Pull-ups
WOD Notes: TD = 8-15 minutes. The WOD starts with the RC. RC scaling option = climb to 15ft or 2 up/downs. If you choose to do the 8 C2B pull-ups, keep in mind that pull-ups will be programmed on thursday. C2B Scale = chin over bar or scale reps to 5/round. It should only take 15-25 sec no matter what option you choose, so scale wisely! You should be able to link 10 thrusters together each minute, so choose a weight that is very light for you!
Assistance Work (Day 16)
Glute Ham Raises (GHD) – 4×12 (same weight as last week)
—Advanced = hold weight across chest. Novice = hip extensions with no weight
