Build To a Heavy Set:
Clean and Jerk – VIDEO
Then
For Time
40 Wall Ball Shots 30/20# – VIDEO
20 Chest-to-Bar Pull-ups – VIDEO
30 Wall Ball Shots 30/20#
15 Chest-to-Bar Pull-ups
20 Wall Ball Shots 30/20#
10 Chest-to-Bar Pull-ups
10 Wall Ball Shots 30/20#
5 Chest-to-Bar Pull-ups
Extra Optional Work
3x
Weighted GHD Hip Extension x 6-8 – VIDEO
Rest As Needed
Gluite Ham Raise x 8-10
Rest As Needed
