Strength
1 Clean n Jerk every min x 10 @ 70-90%+
—Work up to a heavy single. Go for PR if you feel good.
Conditioning
Complete For Time w/ Partner
Buy In: 200m Sled Drag 200/135#
5 Rounds
1 Rope Climb 20ft
10 DB Bench Press (heavy)
16 Power Cleans 185/125# (add 10# each rd)
Buy Out: 200m Sled Drag 200/135#
WOD Notes: Goal is sub 25. Sled Drag should feel heavy but shouldn’t be a slow walk! Sled Drag is to the first parking lot entrance (there will be a line on the ground). When you get back from SD, Partner A will RC, while Partner B does 10 DB Bench. You will then switch. RC sub = 5-8 Strict PU (use band if necessary). You will then alternate back and forth with the power cleans. Start @ 65% & increase by round.
Assistance
a) Glute Ham Raises – 4×15 (or lower yourself from the top slowly for 8 reps). Advanced = banded or weighted.
b) L-Sit Tapovers – 5×20 (advanced = lift feet over KB. Scale = Lift feet over a seam where 2 mats meet)