Strength
Power Clean n jerk + Full Clean n Jerk – 1 set Every 90 sec x 6 sets
—Stay between 75-85%. Last 2 sets should feel heavy
Conditioning
2 Min AMRAP x 10 (w/ a partner)
75 yard Sandbag/Dball Bear Hug Carry 125/80#
12 Shoulder Press 115/75#
*Max Cals on Assault Bike
WOD Notes: Score = total cals. You should have at least 45 sec each round to bike. The interval is 2 min on / 2 min off with your partner. Shoulder Press should feel challenging for 12 reps. If you for some reason you hit a wall by rep 8-10, finish with push press & lower the weight the next round.
Assistance
a) Lateral Raises – 4×12
b) Front Raises – 4×12