Strength (1/3 “DT”)
4 DL + 3 Hang Cleans + 2 Jerks – 1 set every 2:30 for 5 sets
—Start @ 70% of CnJ & work up to a heavy complex. You may squat the HC if necessary.
Conditioning (14 min cap)
5 RFT
1 Round of “DT” 155/105#
5 Muscle-ups
WOD Notes: DT = 12 DL + 9 HPC + 6 PJ. MU scale = 2-4 reps, 5-10 C2B/banded PU. DL will feel super light, so make sure you use the same weight for all 3 exercises.
Assistance
Hollow Rocks – Tabata for as many rounds possible. Try for another rd more than last wk.