Strength
Clean n Jerk – 1 EMOM x 12 (start @ 65% & build)
—Work up to a heavy single by the end of the EMOM & take extra time at the end if needed.
Conditioning “20 min cap”
18 RFT w/ Partner (interval)
7 Push Press (increase every 3 rounds each)
1 Legless Rope Climb 15ft
10/8 Cal Bike
WOD Notes: Goal is to get under the 20 min cap. PP = M: 135/155/175#, F: 95/105/115#. 3rd BB should be very challenging to do unbroken. LLRC sub = climb w/ legs, or do 2 up/downs or 7 ring rows. SPRINT the bike!!!
Assistance
a) Hollow Rocks – 6 Sets: 45 Sec on / 45 Sec off
b) DB Lateral Raises + DB Front Raises – 4×10 (each)