Strength & Conditioning: 11 January 2016


EMOTM for 12 minutes:
3 positions clean.
Clean from Hip. (High hang clean from power position not from mid hang.)
Clean from below the knee.
Clean from the ground.


For time:
45 Wallballs.  Try to do as close to Rx (20" & 10'/14# & 8') as possible.

6 minute cutoff.  For every rep short of 45, add one second to the score.
As soon as 6 minutes are finished, move immediately to


Take 7 minutes to work up to a heavy single on Ground to Overhead.

Scores = Time for Wod A and then the weight for B.