Strength
Push Jerk (from rack) – 1 rep every min for 10 total sets
—Start @ 70%. Increase weight every set & work up to a max jerk
Conditioning
10 Rounds For Time
3 Ring Muscle-Ups
6 Push Jerk 155/105#
35 Double Unders
WOD Notes: TD = 9-15 min (20 min cap). MU scale = 1-2 reps each round or 5 GI Janes. PJ = 55% of 1RM. DU scale = 15-20 DU or 60 singles. Each round should take no more than 90 sec especially the first few rounds. Quick transitions to each movement are important in this WOD!
Amie – Red Riot Burpees!
