Strength
Clean: Floor+ Low Hang + Hang + Split Jerk
—5 sets @ 75-85% (heavier than last wk). One set every 3 min.
Conditioning
5 RFT
10 C2B Pull-ups
10 T2B
15 Burpees
20/15 Cal Row
WOD Notes: TD = 12-17 min. C2B scale = chin over bar or ring rows. T2B scale = toe through ring. Burpees are open standard. Goal should be to avg 3 min or less per round, which you should be able to maintain that pace each round!
Assistance
a) Glute/Ham Raises – 4×12 (advanced – weighted)
b) DB Bicep Curls – 4×10
c) DB Tricep Skull Crushers – 4×10
