Strength
Clean n Jerk – 4 reps every 1:30 for 6 sets @ 77-80% (24 reps)
—You must squat 2 out of the 4 reps
Conditioning
For Time
1000m Row
9 Thrusters 135/95#
9 C2B Pull-ups
15 Thrusters 135/95#
15 C2B Pull-ups
21 Thrusters 135/95#
21 C2B Pull-ups
1000m Row
WOD Notes: TD = 13-19 min. Thrusters should be unbroken the round of 9 & 15, but you will have to breakup the round of 21. The weight you use in the WOD, you should be able to do 30 reps unbroken fresh. C2B scale = chin over bar or banded PU. Large classes will have to stagger 4 min apart.
Assistance
a) Bulgarian Split Squats (use BB in front rack) – 4×6 each leg (55% of FS)
—rest 60 sec between legs. 3 sec tempo down.
b) Bent-over DB Rows – 4×10 each arm (pause at the top for a sec)
c) GHD Sit-ups – 3×12 (tempo 5 sec count down)
