Strength
Clean n Jerk – 2 Every 90 Sec x 5, 1 EMOM x 7
—Start @ 70% & find both a heavy Double & Single. Squat is preferred as it gets heavier.
Conditioning
6 RFT
4 Wall Walks (RX+ = 50ft HSW)
10 DB Clean/Snatches (M: 70/50#, F: 50/35#)
50 Double Unders
WOD Notes: Goal = 9-13 minutes. ODD Rds = DB Cleans & EVEN Rds = DB Snatches. You will use (2) DB’s & only one head has to touch the floor on each DB. DU sub = 25-30 DU, 75 Singles, or 100ft Versa.
Assistance
a) 20 Sec One Arm Farmers Hold + 10 Side Bends x 3 Sets each arm
b) DB Z Press – 5×8 (heavy)