Strength
Hang Clean (full) – 7×1
—1 rep every 2 min. Start @ 70% & work up to a heavy single by the end
Conditioning
4 Rounds For Time
30 Wall Balls 20/14# To 10ft
400m Run
—rest 3 min when you’re finished all 4 rounds then…
3 Min Max reps Clean n Jerk 185/125#
WOD Notes: TD = 10-16 min / 15-25 reps. Do not hold back and save energy for the 2nd part of the WOD! Wall balls should be unbroken if possible or broken up once each round, so use a weight where you can achieve this.
Aaron – 215# Hang Clean PR!