Strength
Hang Clean n Jerk – 1 EMOM x 12 (alt between pwr/sq)
—Work up to a heavy single. Start @ 75%
Conditioning
For Time – 5/10/15/20/15/10/5 Reps of:
DB Thrusters 40/25#
T2B
—Rest 5 minutes
1 Min Max Feet Versa Climber (arms only)
—Resistance will be preset to a higher setting
WOD Notes: Goal is 6-10 min. DB should feel light to where you can go unbroken through the rd of 15 and then maybe break-up once on the rd of 20. T2B sub = toe through rings, sit-ups, or V-ups. No scaling reps, so you can do a combo of those movements.
Assistance
a) DB Bicep Curls – 4×12
b) GHD Hip Extensions – 4×12 (pause at top)
—Advanced = weighted
