Strength
Clean n Jerk – 5 reps every 1:45 for 5 sets @ 75% (25 reps)
—You must squat 2 out of the 5 reps
Conditioning
10 Rounds (relay style with partner)
6 Ring Muscle-ups OR 10 GI Janes
30/25 Cal AD Bike (assault = 18/12)
WOD Notes: TD = 1:15-2 min / round. Rx+ = 8 MU (Ring or Bar). MU scale = max reps in 45 sec. Partner B cannot start until partner A is done the bike. Each round should be 95%+ effort, so DO NOT hold back!
Assistance
a) Bulgarian Split Squats (use BB in front rack) – 3×10 each leg (50% of FS)
—rest 60 sec between legs. Same as last wk
b) Bent-over BB Rows Supinated Grip – 3×12 each arm (heavy)
