Strength:

Power Clean ⇒ Hang Squat Clean ⇒ Jerk

Complex 1-rep max

(18:00 cap)

 

Conditioning:

“Time to pay…almost”

600m Run

40 Sit-up Slammers (12/8)

20 Wall-Ball Shots (20/14) @ (10/9′)

10 Muscle-ups

20 Wall-Ball Shots

40 Sit-up Slammers*

600m Run

 

For Time

Similar to Saturday, 22 April 2017

(18:00 cap)

*Original WOD called for KBPU. Coach subconsciously made an on the spot call to repeat slammers while he was writing the WOD on the board. Expect the unexpected!

 

Mobility:

Super Front Rack – 1:30/arm

Banded Olympic Wall Squat – 2:00

Quad Smash – 1:30/leg

 

 

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