Strength
1) Clean & Jerk – 4 X 2 @ 90%
2) Back Squat – 4 X 2 @ 90%
WOD
For time (7 min cap):
30 Wall Ball (20/14)
21 Pull Ups
20 Wall Ball (20/14)
15 Pull Ups
10 Wall Ball (20/14)
9 Pull Ups
Note: This workout should be hard and fast. 7 min is generous if scaled appropriately (I’ve seen this workout done in 2:30!). Push yourself to not rest until you’re done!
