Strength: 5×3 TNG Squat Clean & Jerk @ 65-75% 1RM. Rest at least 2 min btw.
5 RFT of
3 Clean & Jerks,
Use weight from strength.
Notes: Strength is Touch & Go, WOD is not but should be able to. Scale C2B with Pullups or Jumping C2B. This should be a fast moving WOD so keep moving with min. rest.
3×10 Wt Step Ups w/knee up, 3×10 DB Row (each arm), 3 x 45 sec Plank.
WOD: 5 RFT 6 SDHP, 12 KBS, 200m Run/Row