Strength
Power Clean n Jerk – 1 EMOM for 10 minutes.
—Start @ 80% & work up to a heavy single
Conditioning
100 Wall Balls For Time 20/14# to 10 ft target
—Rest 2 minutes then:
“2016 Regional WOD #4”
4 Rounds For Time
28 Pistols (sub: 28 walking lunges with 45/25# DB in front rack)
15 Power Cleans 115/80#
Midline (Day 3)
4×25 Weighted Sit-ups 45/25#
WOD Notes: TD = 3-6 minutes for 100 WB / 6-10 minutes for part 2. PC = 40% of 1RM (should be able to touch n go majority of reps).
