Strength
Every 2:30 x 5 Sets
a) Deadlift – 7 Reps @ 60-65% (3 sec negative)
b) DB Shoulder Press – 7 Reps (3 sec negative)
Conditioning
10 RFT
30 Double Unders
3 Hang Clean n Jerk 165/105# (RX+ = 185/125#)
WOD Notes: Goal is to be sub 10 & average around 60 sec or less/round. DU sub = 15 DU, 50 Singles or 30 Jumping Jacks. HCNJ should be unbroken but feel somewhat heavier (60%). You do not have to squat them. Try to go from the rack, down to the hang position as you link the reps together!