A. Weightlifting:
15min to heaviest of the complex – Clean High Pull + Clean 1st Pull w/ 3s Pause + Clean + Split Jerk
B. MWOD:
T-Spine + LAX Ball – accumulate 2 minutes
C. WOD:
For Time –
Run 400m
30 Wall Balls (20/14)
10 Hang Cleans @ 185/125 (yes, full squat)
30 Wall Balls
Run 400m
*20min time cap
D. Post-WOD Recovery:
Quad Smash – 3min ea leg
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