Strength
Clean n Jerk – 4×5 (3 Pwr + 2 Full)
—One set every 3 min. Start @ 65% & work up to a heavy 5 rep set. You may drop bar between reps. Split Jerk after each clean.
Conditioning
15 Min AMRAP
60ft Handstand Walk
2 Rope Climbs 15ft (1 in the seated position + 1 jumping)
150m Sled Drag 100/60#
WOD Notes: TD = 4-5 rd. HW scale = 20-25 shoulder taps against wall/box or 4 wall climbs. RC scale = 5 pulley ascents or 5 up/downs each round.
Assistance
a) L-Sit/tuck (Pegboard) – Accumulate 3 minutes
b) GHD Glute Ham Raises (weighted) – 4×10-12 reps