3 Position Clean + Jerk – 5 sets @ 75-85%
—Floor + Below Knee + Above Knee.
Conditioning (15 min cap)
10 Squat Cleans 165/105#
20 DB Bench Press 70/45#’s
30/23 Cal Row
WOD Notes: This WOD is meant to be pretty quick to where you can do quick singles on the cleans and go unbroken on the BP almost every round, but be challenging! SC = 55%.
a) DB Reverse Flys (on incline bench) – 4×15
b) GHD Sit-ups or Sit-ups (weighted behind head) – Tabata 15 Rounds or Accumulate 140 reps as fast as you can