Strength
a) Clean n Jerk – 15 Min To Work up to a heavy single.
b) Front Rack Box Step-up – 1 set: Max Reps on both legs (rest as needed between legs)
—Take 80% of DL & use 33% of that. Box height should be 1-3 in above knee.
Conditioning
20 Min AMRAP
50/40 Cal Row
80ft Handstand Walk OR 5 Wall Climbs
5 (4 Hng Pwr Clean + 4 FR Lunges + 4 Jerks) 155/105#
WOD Notes: TD = 3-4 Rds. Each rep of the BB complex must be unbroken. Use about 50-55% of CnJ max. The 5 sets should take about 2-3 min.
Assistance
One Arm Farmers Carry – 4 x 1 laps of the parking lot (heavy as possible – use straps).
—Rest as much needed between sets
