Wednesday

Strength Development:

Complex

5 sets @ every 2 minutes

1 Complex:

·   1 Squat Clean

·   1 Push Press

·   1 Squat Clean

·   1 Push Jerk

WOD

22 Minutes

3 rounds of:

·    7 Handstand Push-ups

·    15 wall-balls

·    7 Squat Cleans (RX 60/40 kg)

Then:

3 rounds of:

·    5 Handstand Push-ups

·    10 wall-balls

·    5 Squat Cleans (RX 80/50 kg)

Then:

3 rounds of:

·    3 Handstand Push-ups

·    5 wall-balls

·    3 Squat Cleans (RX 100/60 kg)

Adjust the Squat Clean weights as needed