Strength
Full Clean + Front Squat + Split Jerk – 5 sets
—Start @ 80% & build to a heavy complex
Conditioning
For Time
30 Bar Facing Burpees
20 Thrusters 135/95#
15 Clean n Jerk 135/95#
5 Rope Climbs 15ft
15 Clean n Jerk 135/95#
20 Thrusters 135/95#
30 Bar Facing Burpees
WOD Notes: TD = 13-19 minutes (23 min cap). Thrusters can be broken into 3 sets (8,7,5) or 4×5 with short rest. They shouldn’t feel super heavy or light. CnJ should be quick singles the entire time (no point in linking them). RC is only to 15ft. You may scale climb to 12ft or do 25 ring rows or 20 strict assisted pull-ups.
Todays Schedule: 5:30am, 8am, 10-12 Open Gym, 3pm Open Gym, 4,5,6,7pm classes
