Strength
Jerk (rack) – 1 EMOM for 12 Min. Work up to a heavy single.
—Start @ 70%. You may do split or power jerk
Conditioning (20 min cap)
5 Rounds For Time
5 Power Clean (77-80%)
15/11 Cal Ski
25 Wall Ball 20/14#
WOD Notes: TD = 14-19 min. PC should feel heavy for 5 reps each round (take about 30-40 sec). WB should feel light and be done in 1-2 sets every round, so choose a ball to where you can do that! Scale cals on ski if you can’t complete RX’d amount in 60 sec or less!
Assistance
a) DB Bent-over Rows – 4×12 (heavy)
b) Ab Mat Sit-ups (20/10# weight behind head) – 140 for time
c) Grip: Barbell Wrist Curls – 3×20
