Strength
Hang Clean n Jerk – 1 EMOM x 10
—Start @ 70% & work up to a heavy single
Conditioning
20 Min AMRAP w/ Partner
160 Double Unders
40 Burpees (no jump)
20 Clean n Jerks 155/105# (increase 20/10# by rd)
WOD Notes: Goal is to get 4+ rds. You can split the work anyway you’d like. You will work at the same time for the double unders and burpees. The CnJ are “you go, I go”. CnJ = 55/60/65/70/75% by rd.
Assistance
a) 30 Sec Russian Twists + 30 Sec Hollow Rock – 5 sets
b) DB Bent-over Rows – 4×12 (each arm)