Strength
2 Position Clean n Jerk: Hang + Floor + Jerk. 5 sets @ 75%+
—One set every 2 min. Work up to a heavy set.
Conditioning
12 Min Running Clock – 3 Rounds
10 Clean n Jerks 165/105#
100 Double Unders
***Max Muscle-ups in remaining time or GI Janes
WOD Notes: Record time for WOD & total reps. CnJ should feel pretty light (60-65%). You don’t have to squat them. DU sub = 50-75 DU or 200 singles. You may choose between ring or bar for muscle-ups.
Assistance
a) Barbell Bicep Curls – 4×12
b) Tabata Abmat Situps (weighted behind head) – Accumulate 100 reps
