WOD
Strength
Front Squat
6×1@75-80% w/ 3 second pause
Conditioning
For Time:
60 Cal Row
60 Wallballs (20/12)
60 Hang Power Cleans (95/65)
Extra
15 min time cap starting with an empty bar:
Work to max Snatch in no more than 10 attempts;
rest 2 min after time cap and complete 10 reps AFAP @85% of heavy single
12 min time cap starting with an empty bar:
Work to maximal Clean & Jerk in no more than 8 attempts;
rest 2 min after time cap and complete 10 Cleans (no jerk) AFAP @90% of heavy single