***No 3pm Open Gym today
Strength
Clean n Jerk – 7×2 (1 Power + 1 Squat)
—One set every 2 min. Start @ 70% & Work up to heavy 2 rep
Conditioning
14 Min AMRAP
8 Front Squat 175/115# (55%)
12 T2B
16/12 Cal Ski
WOD Notes: TD = 5-7 rd. FS should feel moderately heavy to where you have to rest a few extra secs after the ski erg each round. T2B scale = 8-10 reps or 12 V-ups. Ski should take about 50-60 sec.
Assistance
a) Bent-over Barbell Rows – 4×10 (heavy)
b) GHD Sit-ups – 100 for time
