A) 4-5 Pause Front Squat (2-3 second pause at bottom)
10 minutes to build to a heavy set.
B ) 7 minutes to build to a heavy C&J,
then immediately load bar with 55% of C&J for:
– 15 Hang power clean (use 55% of C&J)
– 25/20* Wallball (20/14#)
– 12 Hang power clean
– 20/15 Wallball
– 9 Hang power clean
– 15/10 Wallball
Time cap-15 minutes including C&J time.
Scale as load or volume to complete in under 15 minutes.
Mobility:
2 minute dbl lax ball to t-spine
1 minute lax ball to scap
