Strength
Clean – 1 EMOM x 5, 1 Every 90 Sec x 5
—Start @ 70% & work up to a heavy single & go for PR if you feel good!
Conditioning
3 RFT w/ Partner
20 Clean n Jerks (increasing)
50 T2B
60 Wall Balls 30/20# to 10/9.5′
WOD Notes: Goal is 18-22 minutes. CnJ (no squat) = m: 155/185/205#, f: 105/125/135#. You should do quick singles/doubles back & forth. T2B sub = T2R, weighted su/leg raises, or knee ups. WB should be done in sets of 10.
Assistance
a) DB Lateral Raises – 3×10 (pause & control eccentric)
b) Barbell Front Raises – 3×10 (pause & control eccentric)
c) Pallof Presses – 3×12 (pause each side – lots of tension on band)