Strength
Full Clean + Hang Sq Clean + Front Squat – 6 sets
—75%, 80%, 80%, 85%, 90%, 90%+
Conditioning
For Time
15 Deadlifts 225/155#
20 Wall Balls 20/14#
400m Run
20 Deadlifts 225/155#
40 Wall Balls 20/14#
600m Run
25 Deadlifts 225/155#
60 Wall Balls 20/14#
800m Run
WOD Notes: TD = 15-22 minutes. DL = just under 50%. Rx WB height = 10ft. The 600m mark is at the sewer as you go around the turn.
Congrats Ally on your first weightlifting meet!
