8/25/2021 – WOD

Strength
Clean n jerk – 1 Rep every 30 Sec x 5 min (10 reps) @ 70-75%. Rest 2 minutes then 5×1 @ 80%+. Work up to a heavy single by the end.
—You can alternate between power/sq for the first 5 minutes

Conditioning
For Time
10 Bar Muscle-ups  or 15 C2B Pull-ups
20 (Thruster + Push Press) 115/75#
40/33 Cal Row
10 Bar Muscle-ups  or 15 C2B Pull-ups
40/33 Cal Row  
20 (Thruster + Push Press) 115/75#
10 Bar Muscle-ups  or 15 C2B Pull-ups

WOD Notes: Goal is sub 18 min. C2B sub = chin over bar or banded pu. You should have to break up the barbell complex after 5 reps or so. The row will take the longest so try to relax and lower your HR each time you get on it.

Assistance
a) GHD Sit-ups – 5×12 (3 sec eccentric each rep) or Weighted Sit-ups 5×20
b) One Arm High Pulls – 4×12 (each arm)

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