Strength
1 Full Clean + 2 Jerks @ 75%-85%
—One set every min for 10 sets. You may take extra time once it gets heavier
Conditioning
One Set Every 3 Min x 5 Sets
15 Thrusters 95/65# (RX+ = 115/75#)
2 Rope Climbs 20ft
125ft Versa Climber
WOD Notes: Goal is to have 30+ sec of rest/rd. Thrusters should feel light and unbroken each rd. RC Sub = climb to 12-15ft or 5 heavy pulleys. Scale back VC to 100ft if you can’t complete in under 1 min.
Assistance
a) Barbell – 4×10 Bicep Curls + 60ft Gun Walk
b) GHD Sit-ups – 4×25