Strength
Push Jerk (use rack) – 3 reps every 1:30 for 7 total sets
—Start @ 75%. Increase weight every set. Last set should be around 90%
Conditioning
15 Min AMRAP
15 DB Burpee Ground to OH 45/35#
25 C2B Pull-ups
50/45 Cal Row
Extra Work
a) Strict Ring Dips – 6×6 (weighted)
b) Strict C2B Pull-ups – 6×6 (weighted)
WOD Notes: TD = 2-3 rounds. C2b scale = 10-15 C2B or chin over bar. You may also do ring rows or kneeling bar assisted PU. Large classes will have to stagger about 3 min later.
Coach E Hill with 302# Jerk PR!