WOD
Strength
Clean and Jerk: Work to a heavy double for the day
Conditioning
5 Rounds for Time (20 min cap):
10 Burpees
8 Thrusters (95/65)
50 Double Under’s
If you are working on double under’s, scale to a number that keeps total time jumping less than 2 min each time.
Extra
Before Cond
Clean and Jerk First, then
Every :45 sec. for 10 rounds
-1 clean pull at 90% of max clean + 6 sec. return to floor tracing correct bar path
5x50M Sled Push – light fast weight
60 second rest
After Cond
4 attempts: 50′ HS walk – Every drop perform 5 hollow rocks