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Warmup: 12 minutes of

10 Cal Row

10 Toes to Wall

10 Wall Ball Slams

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Buy-in: 1 minute max rep - wall ball over pullup bar 30/20#

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Strength: 6x6 Hang Dumbell Squat Clean ~ Athlete Picks weight

** 3 Pause Ring dips after each set

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WOD: Death by Power Clean 115/75#

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New Haven Rugby Conditioning: 

5 Rounds for Time

30 meter prowler push

15 burpees

400 meter run

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