Strength
1 Clean + 3 Jerks @ 70-85%
—One set every 1:15 x 8 sets. Squat clean is preferred.
Conditioning
5 RFT
8 Front Rack Lunges (60% of FS)
12 C2B Pull-ups
6 Laps Dball Bear Hug Carry 150/100#
60 Double Unders
WOD Notes: Goal is 15-18 min. Lunges should feel challenging for 8 reps. C2B sub = chin over bar, banded pu (no scaling reps). 1 lap = 42ft (7 mats). DU sub = 100 singles or 120ft versa.
Assistance
a) Glute Ham Raises – 4×12 (or lower yourself from the top slowly for 6 reps). Advanced = banded or weighted.
b) L-Sit Tapovers – 12×12 (advanced = lift feet over KB. Scale = Lift feet over a seam where 2 mats meet)