Conditioning
For Time
15 GI Janes
30 Hang Clean n Jerk 155/105#
15 GI Janes
90 Wall Balls 20/14#
15 GI Janes
1 Mile Run
WOD Notes: TD = 19-25 min. Use a PU bar that is above your reach if possible. Hang Cnj should be around 50% of your 1RM. You should be able to link at least 5 in a row. Each rep starts from the hang. You should be able to do at least sets of 10 on the wall balls with minimal rest.
Assistance Work (Day 19)
Back Rack Lunges – 4×12 @ 60-65% of back squat.
—use the same weight as last week
