Strength
2 Power Clean + 2 Push Press + 2 Jerk – 1 set every 90 sec for 6 sets
—Touch n go the cleans. Start @ 80% of Push Press & work up to a max set.
Conditioning (12 min cap)
For Time
15 Dball Over Shoulder 150/100#
30 T2B
45 Push Jerk 115/75# (Rx+ = 135/95#)
30 T2B
15 Dball Over Shoulder 150/100#
WOD Notes: Goal is to be sub 10 on this. T2B sub = toe through ring or V-ups. PJ = 45% of max (should be able to string 7-10 reps consistently for all 45).
Assistance
Weighted Plank – 4 sets: 90 sec on / 90 sec off
