Strength
Jerk (Rack) – 1 Rep Every 1:15 x 10 Sets.
—Work up to a heavy single & go for a PR!
Conditioning
For Time: 21-15-9
Push Jerks (155/185/215#: 105/125/145# by rd)
C2B Pull-ups (RX+ = 15-12-9 Muscle-ups)
*600m Run every round
WOD Notes: Goal is 13-17 min. PJ should be done in 1-2 sets every rd (50%/60%/70%). C2B sub = chin over bar or banded pull-ups. Do not scale reps.
Assistance
a) BB Shoulder Press – 4×12
b) 20 Sec Hollow Rocks + 20 Sec Flutter Kicks: 8 Sets
