Strength
2 Touch n Go Cleans + 2 Jerks every 2 minutes x 5 sets @ 75-85%
Conditioning
4 RFT
6 GI Janes (RX+ = 5 Ring MU)
12 Push Jerks 175/115# (60%)
6 GI Janes (RX+ = 5 Bar MU)
25/20 Cal Row
WOD Notes: Goal is 14-18 min. You may also just do 7 kipping c2b or chin over bar pu instead of GI Janes each set. Jerks should feel challenging for 12 reps each round and done in 1-2 sets.
Assistance
a) Strict C2B Pull-ups – 5×8-10 Reps
b) Weighted Sit-ups – 10×10 (10 sec rest between)
