Strength
Clean n Jerk – 1 rep EMOM for 12 minutes
—Start @ 70% & work up to a heavy single by the end of the EMOM
Conditioning
5k Row For Time With a Partner (split up into 500m intervals)
*8-12 reps – Heavy DB Bench Press (while partner rows)
WOD Notes: Each partner will row 5x500m. The goal is to row within 10 sec of your PR 500m time each round so that should be around 90-95% effort. When you’re done the 500m row, you will hop off rest at least 30-45 sec, then do your 8-12 reps of DB Bench Press. It should feel like you’re failing by rep 12. Record 5k row time on whiteboard!
