Strength
Clean n Jerk – 1 EMOM x 6, 1 Every 90 Sec x 6
—Start @ 65% & build to a heavy single by the end
Conditioning
4 RFT
6 Push Press + 6 Push Jerks 165/105#
2 Rope Climbs 15ft (1 Legless + 1 w/ legs)
400m Run
WOD Notes: Goal is 12-16 minutes. BB = 65% of Push Press. Try to do the PP & PJ unbroken or in 2 sets. RC sub = climb w/ legs for both reps, climb 12ft, 15 RR, or 4 up/downs.
Assistance
a) EZ Bar Skull Crushers – 4×10 (heavy – slow eccentric)
b) GHD Sit-ups – 10×12 (weighted) —rest 30 sec between