Strength
3 Position Clean + Jerk – 5 sets @ 70-85%
—Above Knee + Below Knee + Floor
Conditioning
16 Min AMRAP
8 Strict Pull-ups (RX+ = C2B)
12 DB Bench Press 80/50#’s
180ft Farmers Carry 80/50#’s
80 Double Unders
WOD Notes: You should be getting into the 5th rd of this WOD or more. Strict PU scale = 8 banded strict or ring rows. DB Bench should feel challenging for 12 reps even though it may feel easier the first round. FC = 6 laps. 1 lap = 5 mats. DU scale = 150 singles or 40-50 DU (90 sec cap).
Assistance
a) Glute/Ham Raises – 4×10 (advanced – weighted or banded)
b) DB Skull Crushers – 4×12 (each arm)
c) L-Sit (paralletes) – 5×20-40 lateral taps over an object
