Strength
1 Push Jerk + 1 Split Jerk + 4 steps back + 4 steps forward – 7 sets @ 75-85% of Jerk max
—The 8 steps is to work on OH stability. If you don’t feel comfortable re-racking, drop the bar & pick it up with a friend.
Conditioning
15 Min AMRAP
2 Legless Rope Climb 15ft
6 Dball over Shoulder 150/100#
12 DB Bench Press 80/40#
18/13 Cal Assault Bike (30/20 AD)
WOD Notes: Goal is 4-5 rds just like last night. Legless scale = climb with legs or 6 pulleys.
Assistance
GHD Sit-up Hold – Accumulate 3 minutes (weighted)
