Strength
Clean n Jerk – 1 EMOM For 10 minutes @ 80-90%
—For the Jerk, pause in the bottom of the dip for a sec before you drive.
Conditioning
6 Rounds For Time
8 Overhead Lunges 155/105#
1 Legless Rope Climb 20ft (sub: climb w/ legs)
250m Run
WOD Notes: TD = 13-19 minutes. OH lunges should be 50-55% of OHS max (should be unbroken & somewhat challenging towards the 5 & 6 round). You may do front rack lunges if OH mobility limits you from doing a reasonable amount of weight. RC scale = Climb to 12-15ft or 3 up/downs each round.
Assistance Work (Day 2)
Glute Ham Raises (GHD) – 3×12
—Advanced = hold weight across chest. Novice = hip extensions with no weight
