9/18/2019 – WOD

Strength
Power Clean + Sq Clean + Push Jerk + Split Jerk 
—1 set every 2 minutes for 5 sets. Start @ 80% & work up to 90%+

Conditioning (14 min cap)
For Time
30 Thrusters 95/65#
40/32 Cal Row
50 T2B
40/32 Cal Row
30 Thrusters 95/65#

WOD Notes: RX+ = 115/75#. Goal is to do thrusters in 1-2 sets. T2B sub = 25-30 reps, toe through rings, or GHD sit-ups. Give yourself a 3 min cap on them and move on to the row. 

Assistance
a) Pull-up Challenge (wk2/day2) – Accumulate 12 Negatives (5 sec count down)
b) DB Skull Crushers – 4×12

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