Strength
Hang Clean n Jerk – 1 EMOM x 10 sets @ 75%+
Conditioning
7 Min AMRAP Ladder
1 Dball Over Shoulder 125/80#
10 Double Unders
2 Dball Over Shoulder 125/80#
20 Double Unders
3 Dball Over Shoulder 125/80#
30 Double Unders
***Continue sequence until 7 min is up
—Rest as needed then:
300ft Versa Climber For Time
WOD Notes: Goal is to get into round of 7-8. DU sub = 1/2 DU or 2x singles. Record time for versa climber as well!
Assistance
a) L-Sit/Tuck (Pegboard) – 6×30 sec on / 60 sec off
b) DB Reverse Flies – 3×20
