Strength
Clean n Jerk (full) – 1 EMOM for 12 minutes (12 total reps) @ 85%+ of CnJ
—use heavier than last wk
Conditioning
18 Min AMRAP (complete with a partner)
20 Clean n Jerk @ 70%
40 T2B (RX+ = 50)
80/60 Cal Bike (50/30 assault)
WOD Notes: TD = 2-3 rd. You will alternate singles for the CnJ, which should feel moderately heavy (no squat). T2B & Bike you may break up however you’d like. Bike should be approached as sprints!
Assistance
a) Banded Dball Carry (march in place) – 4×90 sec
b) L-Sit/tuck (Pegboard) – Accumulate 3 minutes