Strength
Clean n Jerk (full) – 10×1 (First 5 – 1 rep every min, Last 5 – 1 rep every 90 sec)
—Start @ 70% & work up to a heavy single
Conditioning
For Time
20 Thrusters 135/95#
20 Power Clean 135/95#
100/85 Cal Row
20 Power Clean 135/95#
20 Thrusters 135/95#
WOD Notes: TD = 10-16 min. Thruster weight should feel moderately heavy to where you can do them unbroken the first round but they shouldn’t be a breeze. Power cleans should be quick singles for all 20 reps. Last set of thrusters should take no more than 3 sets.
