2024-06-21 WoD

WARM
400m run
2x
{
1 min row
10 cossack squat
spidermans
inchworm
5 shoulder swimmer
5 PowerClean 45#
5 OHPress 45#
}

MAIN

A. work to a heavy of this complex:
{
HangPowerClean
PowerClean
PushJerk
}
75, 75, 95, 95, 115, 115, 135, 135, 155, 155

B. (Superset w above, every other set)
{
3 strict hanging leg raise
3 wallball
}

C. 14 min AMRAP. 4 block run buy-in, then 4, 8, 12, 4, 8, 12... of
{
Wallball 14# (Rx was 20#)
situp (Rx was T2B)
PowerClean 95# (Rx was 75, Rx+ was 95)
}
2 full rounds (72 reps) + 4-4-4 and then 8 wallball and 8 situp = 72+72+28 = 172