Strength
Clean n Jerk – 20 min to work up to a heavy single
Conditioning
For Time
15 Clusters 145/100#
800 Run
12 Clusters 145/100#
600m Run
9 Clusters 145/100#
400m Run
WOD Notes: TD = 11-17 min. Clusters (sq clean thruster) should be about 50% of your thruster max. It should feel heavy the last few reps of each set.
Assistance
a) Bulgarian Split Squats (use BB in front rack) – 4×6 each leg (55% of FS)
—rest 60 sec between legs
b) 15 Muscle-ups For Time and/or Bent-over DB Rows – 3×12 each arm (pause)
—Advanced do 20 MU For time.
