AHAP (As Heavy As Possible)
Power Clean
3-3-3-3-3
Rest 3′ minutes, then
AFAP (As Fast As Possible)
5-10-15 reps of
Power Clean 70/50kg
Push Jerk 70/50kg
Wall Ball (3x reps) 20/14lbs
StrengthWOD
10′ to find your max 1 rep Weighted Pull Up
10′ to find your max 1 rep Shoulder Presses
10′ to find your max 1 rep Push Press.
2 sets of max reps Dragon Flags.
