Strength
Cluster + Push Jerk + Split Jerk – 1 set every 90 seconds for 7 sets.
—Start @ 65% of CnJ. You may do a power clean, then go into your thruster if you’d like.
Conditioning (Compliments of CF Royalty)
Every 30 sec for as long as possible: (20 Min Cap)
4 Lateral Burpees Over Bar
1 Clean @ 70%
***alternate between power clean & squat clean. Start with power clean.
WOD Notes: TD = You should be able to get about 10 sec rest each set especially for the first 5-7 minutes. You may scale burpees to 3 if necessary. If you fail to get reps in within 30 seconds, you may rest 30 seconds and hop back in. Score = # of successful rounds completed.
Assistance
a) One Arm DB Press – 4×10 (each arm)
b) GHD Sit-ups – 4×35 (sub: weighted Ab Mat Sit-ups – heavier)
