Warm-up:
10 Minutes:
Jog 100m
10 Med Ball Squats
5 Rotational Med Ball Toss (against wall or with partner) per side
10 Kettlebell Swings (5 Russian, 5 Overhead)
Strength:
2 Low Hang Clean + 1 Jerk, build to max, then 90%x1x2
WOD:
2016 Regionals Events 3/4
@ 0:00
For Time:
104 Wall Ball
52 Pullups
TIMECAP: 6:00
@ 7:00
4 Rounds For Time:
28 One Legged Squats, alternating
15 Hang Power Cleans, 115#/80#
TIMECAP: 10:00
Extra Work: Snatch 2RM, then 3×1 @ 2RM load