Strength
1 Clean + 2 Jerks every 75 Sec x 10 Sets
—Stay between 75-90%
Conditioning
12 Min AMRAP
12 Push Press 135/95# (RX+ = 155/105#)
7/5 Cal Assault Bike
10 Front Squat 135/95#
7/5 Cal Assault Bike
8 Thrusters 135/95#
7/5 Cal Assault Bike
WOD Notes: Goal is 3+rds. All barbell movements should be unbroken each round, so if you have to rest a few extra secs after each bike that’s fine.
Assistance
a) DB Bent-over Rows – 4×12 (each arm)
b) Weighted Sit-ups – 4×30
