Strength:

Jerk: Build to heavy single (push or split)

Jerk: 3-3 @75%

Conditioning:

Every 3mins for 15mins:

10 HSPU

10 S2OH (135/95)

15 HR Pushups

*Every round that takes more than 2mins = 10 cal AB penalty post workout

Accessory:

Banded Tricep Extensions: 40-40

The post November 20th appeared first on CrossFit Hierarchy | Forging Elite Fitness | Washington, DC.