Strength
Push Jerk (use rack) – 6 reps every 2 minutes for 10 min (6 sets total)
—Start @ 70%. Increase a little every set. Last set should be around 85%
Conditioning
3 Rounds For Time
10 DB Snatches (alternating) 100/70#
20 HSPU (2″ deficit)
40/35 Cal Row
WOD Notes: TD = 11-17 min (20 min cap). DB Snatches should be HEAVY to where you have to pull yourself under the DB (should not be able to muscle snatch it). HSPU standard is a 45# plate + 25# plate on each side of abmat. You may kip them. HSPU scale = 25 HR Push-ups or 20 burpees. You may bike 45/40 calories on AD, if there aren’t enough rowers.
TJ – working those HSPU!