Strength
Clean n Jerk – 1 EMOM x 12 @ 65%+
—Build to a heavy single by the end. After set 6, do a rep every 90 seconds as it gets heavier. Squat or power is your choice.
Conditioning
For Time
150 Double Unders
25 Thrusters 115/75#
75/60 Cal Row
25 Thrusters 115/75#
150 Double Unders
WOD Notes: Goal is 12-17 minutes. DU sub = 100 DU, 2 min of DU practice, 150 JJ’s, or 300ft versa. Thrusters should be done in 2-3 sets (50% of thruster). 5:30am class will have to have some people bike instead of row or you can run 800m If the weather permits.
Assistance
a) GHD Sit-ups – 4×30 -rest 90 Sec between
b) DB Seal Rows – 5×10 (pause each rep – heavy!)