Strength
Every 2:30 x 6 sets
a) Push Jerk: 3 reps @ 80%+
b) Strict Pull-ups: 6-8 reps (sub: 3-4 negatives – 5 sec eccentric)
Conditioning
12 Min AMRAP
60 Double Unders
180ft Dball Bear Hug Carry 125/80#
6 Bar Muscle-ups or 8 GI Janes
WOD Notes: Goal is 5+ rds. 1 lap = 30ft or 5 mats, so you must do 6 laps/rd. DU sub = 30 DU or 100 singles.
Assistance
a) 10 Barbell Bicep Curls + 60ft Gun Walk – 4 sets
b) 120 Weighted AB Mat Sit-ups or 100 GHD Sit-ups