A. Shoulder Press 7 x 5
*Maintain a heavy but not maximal load across.
B. EMOM x 10:
12/8 Push-ups
Max reps Air Squat
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WOD: Friday
In 3 minutes: 20 Hang Power Clean 40/30kg 15 Box Jump Overs Max. reps Wall Ball 9/6kg Rest 3 min. In 3 minutes: 15 Hang Power Clean 55/37.5kg 15 Box Jump Overs Max. reps Wall Ball 9/6kg Rest 3 min. In 3 minutes: 10 Hang Power Clean 70/45kg 15 Box Jump Overs Max. reps Wall Ball 9/6kg Rest 3 min. In 3 minutes: 5 Hang Power Clean 85/52.5kg 15 Box Jump Overs Max. reps Wall Ball 9/6kg *Your score (assuming all other work is completed) is your total of Wall Balls.