Strength
Power Clean + Front Squat + Jerk – 2 Every 90 sec x 6 sets @ 75-80%
Conditioning
8 RFT
6 Front Rack Lunges 165/105#
5 Bar Muscle-ups (sub: 5 GI Janes)
35 Double Unders
WOD Notes: Lunges should feel light to where you can do 6 unbroken but get challenging towards the end. You may cut reps on MU to 2-3/rd then do remaining reps in GI Janes. DU sub = 15 DU or 60 singles.
Assistance
a) L-Sit/Tuck (Pegboard) – 8×20 sec on / 40 sec off
b) DB Reverse Flies – 4×15