Strength
2 Cleans + 1 Jerk – 5 Sets @ 70-85%
—1 Set every 90 sec. Pwr Cl + Sq Cl is preferred.
Conditioning
10 Min Clock – 5 Rounds
6 Dball Over Shoulder 150/100#
60 Double Unders
***Max T2B, Bar Mu, Feet on Versa Climber or Whatever machine you didn’t use this week in remaining time
WOD Notes: Goal is to be finished in under 8 minutes & the accumulate as many reps of whatever movement you choose at the end. It should be a weakness that you want to work on!
Assistance
a) L-Sit/Tuck (Pegboard) – 30 Sec on / 45 Sec off: 6 Sets
b) Hip Abduction (monkey feet) – 3×10 (each leg)