Strength
Hang Power Clean
Min 0-4 = 5 reps @ 80%
Min 5-9 = 3 reps @ 85%
Min 10-14 – 1 rep @ 90%+
Conditioning
| 4 Rounds | 4 Rounds | 4 Rounds |
| RX | INT | SC |
| 25 Wall Balls 30/20# To 10/9ft | 25 Wall Balls 20/14# to 10/9ft | 25 Wall Balls 14/10# to 10/9ft |
| 15 T2B | 10 T2B | 7-8 T2B |
| 10 Box Jump Overs 30/24″ | 10 Box Jump Overs 24/20″ | 10 Box Jump Overs 20/15″ |
| 40ft Handstand Walk | 8-10 HSPU | 2-3 WC or 15-20 Shoulder taps |
| Rest 1 min between | Rest 1 min between | Rest 1 min between |
WOD Notes: WB & T2B should be unbroken! This WOD isn’t meant to be super taxing, so focus on quality of movement & skill practice!
Assistance
a) Banded Dball March: 4×60 sec (rest 90 sec between)
b) L-sit Tap overs – 4×25 reps