Strength
20 Min Running Clock
a) Muscle Clean + Push Press – Work up to a heavy single (3-4 reps)
b) Power Clean + Push Jerk – Work up to a heavy single (3-4 reps)
c) Squat Clean + Split Jerk – Work up to a heavy single (3-4 reps)
Conditioning
For Time
50/40 Cal Row
40 Bar Facing Burpees
20 Clean n Jerk 185/125# (60%)
40 Bar Facing Burpees
50/40 Cal Row
WOD Notes: TD = 12-18 min. CnJ should be all singles and feel moderately heavy.
Assistance
a) L-Sit/tuck (Pegboard) – Accumulate 3 minutes
b) GHD Glute Ham Raises – 3×15-20