Strength
Clean n Jerk – 10 min running clock: 2 EMOM for 6 minutes (12 total reps) @ 77-80% of CnJ, then work up to a heavy single for the remaining time left (90%+)
—1 Pwr CnJ + 1 full CnJ
Conditioning
18 Min AMRAP (with a partner)
100/80 Cal Air Dyne (60/40 assault)
80 Russian KB Swings 88/70#
60 Shoulder to Overhead 155/105#
WOD Notes: TD = 2 rds. You should switch every 25/20 cals on the bike, which they should be sprints. You may break up the swings/jerks anyway you’d like.
Assistance
a) Banded Dball Carry (march in place) – 4×60 sec
b) L-Sit/tuck (Pegboard) – Accumulate 3 minutes