Strength
Hang Clean n Jerk – 1 EMOM x 12
—Start @ 65% & build to a heavy set. You may take extra time as needed as it gets heavier.
Conditioning
For Time
15 Dball Over Shoulder 150/115#
1500m Bike
15 Wall Walks
1500m Bike
15 Dball Over Shoulder 150/115#
WOD Notes: Goal is 13-17 minutes. Dball should be a little heavy and take about 2-2:15 to get the 15 reps in. Share a ball/bag with someone else for larger classes. WW sub = Scale to 8-12 reps (or 3 minutes of max reps), or 150 shoulder taps.
Assistance
a) GHD Sit-ups – 5×20 (weighted)
b) DB Seal Rows (slight incline bench)– 4×12 (pause each rep)