Strength
3 Clean n Jerk every 2:30 x 5 Sets @ 75-80%
—You may Power clean the first rep then squat the last 2.
Conditioning
12 Min Clock – 5 RFT
10 DB Bench Press 70/45# (RX+ = 80/50#)
20/16 Cal Row
*Max Thrusters in remaining time 95/65#
WOD Notes: Record Time & # of thrusters. You should have at least 2 minutes on the thrusters at the end (avg 2 min/rd). DB Bench should be unbroken each round & get challenging by round 3-4. Scale cals if you can’t row 20/16 in a minute.
Assistance
a) BB Bicep Curls – 4×12
b) BB Skull Crushers – 4×12
—Use the same weight for both. Slow the tempo down for whatever exercise feels easier.