Strength
3 Push Press + 4 Push Jerks – 5 Sets @ 82-87% of PP
—1 Set every 2:30
Conditioning
For time – AGOQ WOD #2
50 overhead squats 95/65#
40 bar-facing burpees
40 back-rack walking lunges 95/65#
30 bar-facing burpees
30 cleans 95/65#
20 bar-facing burpees
20 single-leg squats
10 muscle-ups
Time cap: 20 minutes
WOD Notes: Goal is to get under 20 min cap. Barbell should be super light to where you can do the OHS/lunges in 2-3 sets max & should be able to touch n go a bunch of the cleans. MU sub = 10 GI Janes.
Assistance
a) DB Lateral/Front Raises – 4×12 each
b) GHD Sit-ups – 4×20 Weighted