Strength 1:
Every 90 seconds perform 1 Clean and Jerk at each percentage:
50, 60, 70, 75, 80, 85, 90, 95, 100%
For Quality
Conditioning:
Partner WOD*
20 Pull-ups
40 Wall-Ball Sit-up Throws (16/14/12) @ 5m
60 Double Unders
80m Buddy Carry
6 x 100m Sprint
40 GHD Sit-ups
20 Kettlebell Swings (72/53)
2 rounds for time
(23:00 cap)
*Equal Work
Strength 2:
Back Squats
3-reps at each of the following:
60, 70, 80, 85, 90, 95, 100%
For Quality
Mobility:
Hip Capsule Stretch – 1:30/side
Ball Tack and Floss – 1:30/side
Lateral Opener – 1:30/side
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