Strength
Power Clean + Hang Power Clean + Split Jerk – 1 set every 90 sec for 7 sets
—start @ 70% of CnJ & work up to a heavy complex
Conditioning
3 Rounds For Time
6 Squat Clean @ 70%
50ft Handstand Walk or 4 Wall Climbs
5 Strict Pull-ups + 10 Kipping Pull-ups
35/25 Cal Bike (20/15 assault)
WOD Notes: TD = 11-15 min. HS walk/WC scale = 20-30 shoulder taps. PU scale = banded pu. The last round on the bike is a sprint! 6 cleans should take 40-60 sec, so they should feel moderately heavy.
Assistance
#abseveryday: L-Sit/tuck (Pegboard) – 10 Sets: 20 sec on / 40 sec off
