Strength
1 Sq Clean + 1 Push Jerk + 1 Split Jerk – 1 set every 2 minutes for 14 min (8 sets)
—Start at 65% of CnJ max & add weight every set
Conditioning
4 Rounds For Time
12 DB Push Presses 70/45# (each arm)
15 C2B Pull-ups
250m Sled Drag 50/35#
WOD Notes: TD = 12-18 min. Push presses should feel heavy for 12 reps. C2B scale = chin over bar, ring rows, or knee pu. You should be able to jog slowly with the sled the entire time & shouldn’t have to walk much at all!
No Rep! “Smerecki Salute”