Strength
Clean n Jerk – 1 EMOM for 15 Min
—Start @ 65% & work up to a heavy single
Conditioning
For Time
50 Thrusters 75/55#
150 Double Unders
50/40 Cal Row
WOD Notes: This WOD is meant to be quick (7-10 min). Thrusters should be super light to where you can do them in 1-3 sets! DU scale = 250 singles, 75-100 DU, or 3 min of max DU.
Assistance
a) DB Reverse Flys (on incline bench) – 4×15
b) GHD Sit-ups or Sit-ups (weighted behind head) – Tabata 12 Rounds or Accumulate 120 reps as fast as you can
Schedule This Week
Wed – No 7pm Class
Thurs – PilgrimRage @ 9am
Fri – Open Gym 8am-1pm
Sat – Normal