Strength


Power or Squat Clean & Jerk (Wk 4 of 6)
6 x 1 Working up to 90-95%
3 x 1 @ 90-95%

WOD

 
For Time...
75 BWS
30 Power Cleans 115/75
20 Hang Squat Cleans 135/95
75 BWS
100 Sit-Ups
(16 MIN TC)

Mod Key


P: 50 BWS, 65/45, 85/55, 50 BWS, 75 Sit-Ups
RX: As Prescribed
C: 60 MB Bear Hug Squats 20/14, 135/95, 175/120, 60 GHD Sit Ups
Option 2 C-WV: Weighted Vest with RX weight 


Extra Conditioning


10 Rounds
5 Wall Balls
5 MB Situps 

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Half Pigeon
Scorpion Stretch (pec/shoulder/chest)



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