Strength
Back Squat – Work up to 95%, then do 4×5 (5 sec tempo down) @ 70%
—Try for a new 1RM if 95% feels light. If not, lower the weight & do 4×5
Conditioning
12 Min AMRAP
3 Wall Balls 30/20# to 10ft target
3 Hang Power Cleans 135/95#
6 Wall Balls
6 Hang Power Cleans
9 Wall Balls
9 Hang Power Cleans
***Keep climbing ladder (increase by 3 reps) for the remainder of the 12 minutes. Score = total reps
WOD Notes: TD = Try to get between the round of 18-21. HPC = 50% of 1RM (should be light to where you can go through reps quickly). Wall Balls should be a little heavier than normal. Scale the WB height if you can’t throw to 10ft for at least 12 unbroken reps.
31 Heroes – Annette, Marie, Gwen, Tarah
