Strength
Clean n Jerk (full) – 1 rep every 1:00 for 10 sets @ 92% (10 reps)
Conditioning
For Time
17 Dball over Shoulder 150/100#
6o Wall Balls 20/14# to 10ft
100/85 Cal Row
60 Wall Balls 20/14# to 10ft
17 Dball over Shoulder 150/100#
—Rest 5 minutes
3 Min AMRAP Ring Muscle-ups OR GI Janes
WOD Notes: TD = 15-21 min. Dball scale = less reps (8-12) with the Rx’d weight. WB should be done in large sets (10-25 at a time), so pick appropriate weight.
Assistance
a) Bulgarian Split Squats (front rack) – 3×8 each leg (60% of FS)
—rest 60 sec between legs
b) DB Bent-over Rows – 3×12 (each arm – pause at top)
c) GHD Sit-ups (tempo – 5 sec down) – 4×15
