WOD
Bar Work & Accessory
A) Push Jerk + Split Jerk, 1-1-1-1-1
B) Clean High Pull + Squat Clean, 5×3 @ 60% of 1 RM
C) Double or Triple-under work
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Foundations
Partner WOD / Both work
PA – Tabata Bike
PB -Tabata Burpees
-then switch (total of 16 rounds of tabata)
*Score = total cals + Burpees
Conditioning – “16.2”
4 min clock
25 T2B
50 Double-unders
15 Squat Cleans 135/95
Add 4 mins, then…
25 T2B
50 Double-unders
13 Squat Cleans 185/115
Add 4 mins, then…
25 T2B
50 Double-unders
11 Squat Cleans 225/145
Add 4 mins, then…
25 T2B
50 Double-unders
9 Squat Cleans 275/175
*Once a round is completed, the athlete may immediately begin their next round. They do not need to wait for the 4-minute round to end before moving on to the next round.
Competition – “Nasty Girls 2”
3 RFT
50 Alt Pistols
7 Ring Muscle-ups
10 Hang Power Cleans 175/115
Kicker
Rest 1 minute
-then
90 seconds – Row as far as possible