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6:00am, 7:00am, 5:30pm with Frank

strength:

hang power clean deload

2 @ 70% for 3:00

3@ 60% for 3:00

5 @ 50% for 2:00

WOD:

minute 1:

5 Med ball cleans (20/15)

1 ball slam (50/35)

minute 2:

5 Med ball cleans (20/15)

2 ball slams

minutes 3:

5 Med ball cleans

3 ball slams

Continue to increase ball slams by 1 each minute until you cannot complete anymore reps within the minute. Rest following minute. Each remaining, repeat last successful set until 20:00 clock runs out.

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