Strength
3 Position Clean + Jerk – 5 Sets @ 70-80%
—Hang + Low Hang + Floor
Conditioning
10 RFT w/ a partner
10 BB Bench Press (BW) or 65%
1 Rope Climb 20ft
12/9 Cal Assault Bike
—Partner A will do 1 full round while Partner B rests, then switch. Continue that pattern for all 10 rounds.
WOD Notes: Goal is to avg under 90 sec each round. You will each do 5 rounds. BP should feel challenging for 10 unbroken reps. RC sub = climb to 12-15ft, 8-10 RR, or 2 up/downs. Sprint the bike!!
Assistance
a) Glute Ham Raises – 5×8 (or lower yourself from the top slowly for 6 reps). Advanced = banded or weighted.
b) L-Sit Tapovers – 6×15 (advanced = lift feet over KB. Scale = Lift feet over a seam where 2 mats meet)