Strength – “Your Choice” – 15 Min Clock
Bench Press, Deadlift, Hang Power Clean, Press, or Jerk
—Choose 1 & work up to a heavy single + 2 ME sets @ 70% (8-12 reps)
Conditioning
Partner “DT” – 5 Rounds
24 Deadlifts
18 Hang Power Cleans
12 Push Jerks
***Add weight each rd
M = 155/165/175/185/195#
F = 95/105/115/125/135#
WOD Notes: Goal is 9-14 minutes. You must do the same amount of reps/work, but can break it up anyway you’d like. Round 1 should feel light & Round 5 should feel really challenging. Jerks should be unbroken every rd.
Assistance
a) DB Z-Press – 4×10
b 30 Sec Russian Twists + 30 Sec Hollow Rocks – 4 Sets