Strength
Every 2 minutes for 6 sets:
12 Burpees + 2 Clean n Jerk (1st pwr / 2nd full) @ 82-85%
—Scale back the burpees to 10 if you can’t complete 12 in under 50 sec. Heavier than last wk.
Conditioning
15 Min AMRAP
14 One Arm DB Jerks (7R + 7L) 70/45#
7 Strict Pull-ups
150m Sled Drag 90/45#
WOD Notes: TD = 4-5 rd. You may push press DB if necessary, but it shouldn’t be so light to where you can strict press them. If you can’t do an unassisted PU, use a band that will challenge you for 7 reps each round. The sled drag (to the marcor sign) should be heavier than last wk, which you should be able to jog slow/walk fast with it.
Assistance
L-Sit/tuck (Pegboard) – 6 Sets: 30 sec on / 60 sec off
