Strength
Clean: Floor + Low Hang + Hang + Split Jerk
—5 sets @ 75-85%
Conditioning
Complete 10 RFT with a partner
15 KB Swings 70/53#
30/23 Cal Bike
WOD Notes: TD = 1:15-1:45/rd. Each athlete will do 5 Rounds. Athlete B will not start their round until Athlete A completes their 15 Swings & Cals on bike. Each round is designed to be fast and a sprint!
Assistance
a) Glute/Ham Raises – 3×20
b) BB Bicep Curls – 4×12
c) DB Tricep Skull Crushers – 4×12