Strength
Hang Clean n Jerk (full) – 15 min to work up to a heavy single
Conditioning
20 Min AMRAP (complete with a partner – relay style)
20 Unbroken Wall Balls 30/20# to 10/9.5ft
20/15 Cal Row
WOD Notes: TD = 1:45-2:15/rd. Each round is 95%+ effort since this is interval style & you will get rest each round. Partner B will go with partner A finishes the entire round.
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×10 (heavier band)
b) DB Bent-over Rows – 4×12 (each arm – pause at the top)
c) GHD Sit-ups – 4×45 (rest 90 sec between sets)
