Strength
Clean n Jerk – 10 min running clock: 4 EMOM for 6 minutes (24 total reps) @ 65-70% of CnJ, then work up to a heavy single until the 10 min is up.
—3 PCnJ + 1 SQ CnJ
Conditioning
20 Min AMRAP (complete with a partner interval style)
50ft Handstand Walk or 10 HSPU
15/12 Cal Row
20/15 Cal Bike
WOD Notes: TD = 1:45-2:15/rd. Partner B will start when Partner A gets to 15/10 cals on the bike. Each round should be 95%+ effort! Transition quick between movements! HS Walk or HSPU Scale = 2-3 wall climbs or 10 DB strict presses.
Assistance
a) One Arm Shoulder Press – 4×10 (lower down slow)
b) Banded Dball Carry (march in place) – 4×60 sec (heavier band)
c) L-Sit/tuck (Pegboard) – Accumulate 4 minutes
REMINDER: Open WOD 18.2 gets announced tonight at 8pm! Come hang out at Rage for the Live Announcement!