Strength
Clean – 1 No Contact + 2 Hang Cleans + 1 Jerk. 1 set every 2 min for 5 sets
—Start @ 70% & work up to heavy set. The “no contact” will be the toughest rep.
Conditioning
2 Min AMRAP x 10 With a Partner
150m Sled Drag 100/50#
Max Push Jerks 205/135# 67-70%
WOD Notes: TD = 10-15 reps/rd. Athlete A works while Athlete B rests. The sled drag should be a run (to Marcor sign), but should still feel challenging (take about 50-70 sec). You must finish each sled drag by touching the building! Each athlete will do 2 min on / 2 min off for 5 sets each! You may setup 2 bars if you need 2 separate weights.
Assistance
a) Glute/Ham Raises – 4×12 (advanced – weighted)
b) DB Bicep Curl + Gun Walk – 4×12 + 100ft walk
c) DB Tricep Skull Crushers – 4×12