Strength
1 Clean + 2 Split Jerks – 7 sets @ 75-90%
Conditioning (20 min time cap)
3 Rounds For Time
7 Squat Clean n Jerk @ 65%
25 T2B
40/35 Cal Row
WOD Notes: TD = 12-18 min. Sq CnJ should be relatively quick singles & should feel moderately heavy. T2B scale = 15 reps or 25 knee above hips.
Assistance Work (Day 30)
Glute Ham Raises (GHD) – 4×8 (same weight as last week)
—Advanced = hold weight across chest. Novice = hip extensions with no weight
