Strength
Clean Grip DL + Full Clean + Hang Clean + Jerk – 7 Sets: 1 Every 90 Sec
—Start @ 70% & work up to a heavy complex. Touch n go is preferred but not required.
Conditioning
3 RFT – “Christine”
500/400m Row
12 Deadlifts (bodyweight)
21 Box Jumps 24/20″
WOD Notes: Goal is 10-15 min. You should be able to do 7+ reps w/ the DL weight you choose. You should be able to stay with 20 sec of your all time 500m row time in this WOD.
Assistance
a) GHD Sit-ups – 10×10 (rest 15 sec between)
b) Landmine Rows – 4×10 (each arm – heavy)