Strength
Clean n Jerk (full) – 15 Min to Work up to a heavy single
Conditioning
7 Rounds For Time (20 min cap)
5 Dball over Shoulder 150/100#
7 Push Jerk 185/125#
20/15 Cal Bike (10/7 assault)
WOD Notes: TD = 13-19 min. PJ = 60% of 1RM jerk (should be able to do 7 unbroken but feel heavy towards the end). Scale cals on bike if you can’t do them in under 60 sec.
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×15
b) DB Bent-over Rows – 4×12 (each arm)
c) GHD Sit-ups – 4×40 (rest 90 sec between sets)
