3/12/2019 – WOD

Strength
a) Push Jerk (from rack) – 6×4 (75-85% – heavier than last wk)
b) Strict Pull-ups – 6×6-8 (advanced do C2B or use weight. Scale to 3-4 negatives)
—Superset a/b every 2:30

Conditioning
2 Min AMRAP x 10 (with partner)
6 Hang Power Cleans @ 75%
12 T2B
Max Cal Row
—rest 2 min between rds

WOD Notes: Partner B will stagger 2 minutes behind. You should be getting about 60-75 sec on the rower. HPC should feel heavy for 6 reps each round, but not feel quite like a 6 rep max. RX+ = 15 T2B. SC = 8 T2B. Score = total cals between you and your partner. DO NOT reset monitors.

Assistance
Ring AB Roll-outs – 4×12

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