Strength
Clean n Jerk – 1 EMOM x 10 @ 80%+
—Work up to a heavy single & go for a PR if you feel good
Conditioning
5 RFT
8 Devil Clean n Jerk 60/40# DB’s
12 T2B (RX+ = 15)
18/14 Cal Assault Bike
WOD Notes: Goal is 15-18 min. You should be using at least 5# more than you normally use for a devil press. Devil CnJ = Bring DB’s to shoulder then OH. You will probably press them instead of jerk. T2B sub = T2R, weighted su/leg raises.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) BB Strict Press – 1×10, 1×8, 1×6, 1×4, 1×3, 1×2 (all sets should go to failure)