Wednesday, July 18, 2018

Strength:
Every 2 minutes for 18 minutes (9 sets):
Hang Clean + Clean + 2 Front Squats
Build over the course of 9 sets (3 sets at each: 65%,75%,80-85% )

Conditioning:
3 Sets of (take about 20 minutes to complete):
DB Bulgarian Split Squats x 20 reps (10 each leg)
Rest as needed
200m KB Front Rack Carry (athletes choose load)
Rest as needed

Post-WOD Finisher:
Cash-out = Max unbroken set Wall Balls 20/14, 11 ft/10ft (Fx: 10ft/9ft)