Strength
2 Hang Clean (full) + 1 Split Jerk – 1 set every 90 sec for 7 sets
—start @ 75% & work up to a heavy complex
Conditioning
4 Min AMRAP (3 sets)
2 Rope Climbs (1 Legless 15ft + 1 w/ legs 20ft)
8 Hang Clean n Jerks @ 60% of CnJ
*Max Cals on Rower with time remaining in 4 min amrap
—Rest 3 min between rounds & repeat 2 more times.
WOD Notes: TD = 25-50 cal/rd. Record total cals for all 3 rounds. RC scale = climb 15/12ft with legs for both reps or 2 up/downs + 1 lap sled pull. The 8 HCnJ should be done in 1-2 sets & feel difficult by the 8th rep. You should have about 2 minutes to row all out each round!
Assistance
a) Bulgarian Split Squats (use BB in front rack) – 3×10 each leg (45% of FS)
—rest 60 sec between legs
b) Bent-over DB Rows – 3×10 each arm
—Pause at the top of each rep
