Strength
Jerk (use rack) – 2 Every 90 Sec x 5 @ 75-80%, 1 EMOM x 8 @ 80%+
—Work up to a heavy single by the end.
Conditioning
5 RFT
18/15 Cal Row
1 Rope Climb 20ft
12 Thrusters 115/75# (RX+ = 135/95#)
WOD Notes: Goal is 11-15 minutes. RC sub = climb 12-15ft, 12 RR, or 2 up/downs. Thrusters should be unbroken but challenging each rd.
Assistance
a) L-Sit Tap-overs – 5×20
b) EZ Bar Skull Crushers – 5×10