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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