Strength
Clean n Jerk – 1 EMOM x 12 @ 70%+
—Work up to a heavy single. You can alt between pwr/sq.
Conditioning
10 RFT
3 Squat Cleans (RD 1-5 = 60%, RD 6-10 = 75%)
5 Strict Pull-ups (RX+ = 2-4 MU)
35 Double Unders
WOD Notes: Goal is sub 15 min. DU sub = 15-20 DU, 60 singles, or 70ft versa. Cleans should be quick singles & first 5 rds should feel lighter, but last 5 rounds challenging to where you have to take a few extra sec between reps. PU sub = Banded PU or inverted rows BB.
Assistance
10 GHD Sit-ups + 15-20 Sec Hold x 8 Sets