Strength
3 Hang Clean + Split Jerk – 1 set every 90 sec for 5 sets
—Start @ 70% of CnJ
Conditioning (2o min cap)
For Time
5 Dball Over Shoulder 150/100#
1 Rope Climb 20ft Or 1 Pegboard Ascent
20/15 Cal Bike (12/8 Assault)
10 Dball Over Shoulder 150/100#
2 Rope Climbs 20ft Or 2 Pegboard Ascent
40/30 Cal Bike (25/15 Assault)
15 Dball Over Shoulder 150/100#
3 Rope Climbs 20ft Or 3 Pegboard Ascent
60/45 Cal Bike (40/25 Assault)
WOD Notes: TD = 13-18 min. RC scale = climb to 15ft or 3 rope pulley/rc. Try to get a 10-15 sec sprint on the bike each round so that the cals tick off quicker!
Assistance
a) #abseveryday: L-Sit/tuck (Pegboard) – 6 Sets: 40 sec on / 90 sec off or Accumulate 4 min
b) GHD Glute Ham Raises – 3×12-15