Strength
3 Push Press + 2 Push Jerk + 1 Split Jerk (pause at bottom of dip) – 5 sets (heavy)
—Use rack. Go as heavy as possible for the 3 PP & use same weight for all 5 sets.
Conditioning
5 Rounds For Time
15 Lateral Burpees over Bar
12 Power Cleans 135/95#
9 Thrusters 135/95#
Assistance
GHD Weighted Hip Extensions – 4×12
WOD Notes: TD = 12-18 min (20 min cap). Use same weight for both BB movements. PC should feel light for quick singles & thrusters should feel moderately heavy for 9 reps unbroken.
