Strength
3 Jerks (from rack) every 90 sec for 6 sets
—Start @ 75% & work up to a heavy triple
Conditioning
10 Min Running Clock
80/60 Cal Assault Bike For Time
***Max Muscle-ups or GI Janes in remaining time
WOD Notes: Scale cals back if you can’t finish in under 7 minutes. If you avg 60 rpm, that will get you about 12 cals/min. Record assault bike time & # of reps.
Assistance
a) Shoulder Press (5 sec negative each rep) – 4×8
b) Abmat Sit-ups – 5×20