11.05.2021

Warm Up
2 sets
1:00 row/bike/ski
20L/20R lateral banded walks
5 inchworms
barbell front rack squat hold 45/35#, 30 seconds
5 barbell front squats 45/35#



Primer
3 sets
1 clean extension
1 clean high pull
1 hang power clean & jerk
1 front squat
build load from 45%-60% clean & jerk max


Strength (12:00)
Every 2:00 for 6 sets
1 power clean + 1 front squat + 1 jerk
start at 60% and build load


WOD (20:00)

"Ball Be Rollin"

5 sets
every 3:00
5 burpee ball slams 35/25
10 ttb or hanging knee raises
15 wall balls 20/14
max cals row in remaining time
Rest 1:00