Strength
Clean n Jerk – 1 EMOM x 12
—Start @ 65% & work up to a heavy single by the end. Take extra rest if needed.
Conditioning
5 RFT
3 Wall Walks
12 Hang Power Cleans 165/110#
3 Wall Walks
18/15 Cal Assault Bike
WOD Notes: Goal is 13-17 minutes. WW sub = 2 WW instead of 3, 24 Shoulder taps/3 WW, or 50ft Seal Walk/3 WW. HPC = 60-65% (should be done in 1-2 sets every rd).
Assistance
a) GHD Sit-ups – 10×10 (weighted)
b) Face Pulls – 4×12 (3 sec pause each rep)
Announcement: Rage Apparel order #2 is going in at the end of this week. Please let me know if you’re interested! Shirts/tanks = $25. Men’s Shorts/Sweatshirts = $40