Strength
Push Jerk (use rack) – 4 reps every 1:45 for 6 total sets
—Start @ 72%. All sets should be heavier than last week. Last set should be around 87%
Conditioning
27-21-15-9 reps of:
Power Clean 135/95#
Bar Facing Burpees
Extra Work
a) Strict Ring Dips – 4×8
b) Strict C2B Pull-ups – 4×8
c) Tabata AD Bike – Record total calories
WOD Notes: TD = 9-15 min. PC = 50% of 1RM PC (should be very light to where you can touch n go a lot of the reps). You must jump over the bar and land on 2 feet for the burpees!