Strength
Hang Clean n Jerk – 1 EMOM for 12 minutes (12 total reps)
—start at 75% & work up to a heavy single (90%+)
Conditioning
18 Min AMRAP
50/40 Cal Row
125 Double Unders
50 Wall Balls 30/20# to 10/9ft
WOD Notes: TD = 2-3 rd. DU scale = 250 singles or 2:30 worth of dubs. WB should be done in sets of 10 minimum.
Assistance
a) Dball Front Loaded Carry (walk around gym)– 4×60-90 sec
b) L-Sit/tuck (Pegboard) – Accumulate 3 minutes
