200 Meter Run or 250 Meter Row
8 Hang Cleans - 8 Wall Ball
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Strength/Lift #1: Low Hang Power Clean
E2Ms x 6 - 1 Rep @70-80%
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Strength/Lift #2: Rotating EMOM x 5 Sets
Min #1 - 5 TnG Power Clean and Jerk - 95/65
Min #2 - 5 TnG Power Snatch - 95/65
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Strength/Lift #3: Deadlift
1 Set of Max Reps @70% - Form Breaks Down, STOP!
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WOD: 12 Min AMRAP
20 Alternating Front Rack Lunges - 65/45 L1, 75/55 L2, 95/65 L3
50 Wall Balls - 14/10 L1, 20/14 L2 & L3