STRENGTH: 10 minutes to work up to heavy 2rm thruster

WOD:

Every 3 minutes:

12 Thrusters 95/65 15/12 Cal Row or 12/9 Cal Bike

 

 

Comp Rx:

1. Power Clean and Jerk On the Minute x 12 Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk Rounds 6-12: 1 Power Clean and Jerk Build to a heavy single for the day, but not a max.

2. “Grace” For Time: 30 Clean and Jerks (135/95)

3. Midline Conditioning Alternating EMOM x 16: Odd Minutes – 10 Burpee Box Jump Overs (24/20) Even Minutes – :30 Seconds Max Toes to Bar Toes to Bar Window is from the 0:00-0:30