Strength
Push Jerk
E2MOM for 16 minutes: 1 Power Clean + 3 Push Jerks, from the floor.
Build to today’s heavy — if you start to lose good form, stay at that weight or drop down. Record heaviest set(s) of 3 reps
Conditioning
AMRAP 14 minutes:
9 Deadlifts
6 Power Cleans
3 Shoulder to Overhead
75 Double-Unders
Rx+: 155/105
Rx: 125/85
Cash-Out / Cool Down
With barbell still loaded from WOD, grab an ab mat and perform:
A) 8-10 Barbell Ab Roll-Outs on Knees (as far as possible while staying HOLLOW) – rest as needed b/w reps
B) Calf/Achilles Smash on Barbell — 90 sec per side