Strength
Clean (full) + 3 Split Jerks – 1 set every 2 minutes for 10 minutes
—6 sets. Start @ 70% of CnJ & work up to a heavy complex.
Conditioning
40-30-20 Reps of;
T2B
KB Swings 70/53#
Row (cals)
WOD Notes: TD = 11-18 min. Today is all grip (even the assistance work), so keep your sets small if you’re tackling this WOD Rx’d. You may scale the WOD by doing 9 rounds of 10/10/10, since the WOD has 90 total reps for each movement. Doing the WOD this way will allow you to keep moving consistently with minimal rest.
Assistance
a) Ring Rows – 4×8 (pause at the top for 1 sec)
—Advanced: elevate feet on a box.
b) One Arm Farmers Carry (use farmers handle + straps) – 4x60ft (each arm)
—Use 35-40% of DL for one arm.
