Strength
Power Clean + Full Clean + Front Squat + Split Jerk
—1 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%+ (based off 1RM CnJ)
Conditioning
5 Rounds For Time
1 Rope Climb 20ft
10 Deadlifts 225/155#
20 Wall Balls 30/20#
WOD Notes: TD = 10-16 minutes. RC scale = 10 ring rows. DL = 50% of 1RM (should be light to where you can complete 10 reps in less than 30 sec each round).
Midline (Day 23)
4×10 GHD Sit-ups (tempo 15/5#)
Event 4 – Atlantic Regional