Strength
Clean n Jerk (full) – 15 Min to Find a 1RM
Conditioning
5 Rounds For Time
6 DBall Over Shoulder 150/100#
250m Run
—Rest 2 minutes then…
50/40 Cal Ski Erg For Time (you may do 100/80 with a partner)
WOD Notes: TD = 8-14 min / 2-3 min for Ski. If you partner up for the ski, switch every 10 cals & make sure you are sprinting!
Assistance
a) Bulgarian Split Squats (front rack) – 3×8 each leg (50% of FS – light)
—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 for 10 reps + 10 fast) – 4×20
