Strength
Clean n Jerk (full) – 1 EMOM for 10 sets. Start @ 75% & work up to a heavy single
Conditioning
15 Min AMRAP
15 Push Jerk 175/115#
20 Pull-ups
30 Wall Balls 30/20# to 10/9ft
35/28 Cal Row
WOD Notes: TD = 3-4 rounds. PJ = 60% (you should be able to do them in 1-2 sets). PU scale = 10-15 reps, banded pu, or ring rows. WB should be heavy and done in 1-3 sets.
Assistance
a) DB Bent-over Rows – 4×12 (heavy)
b) Ab Mat Sit-ups (20/10# weight behind head) – 125 for time
c) Grip: Barbell Wrist Curls – 3×15
