WOD:

#connect four

Every minute on the minute for 16 minutes:

4 rounds of:

Minute 1: 15/12 Cal Row

Minute 2: 15 Wallballs (20/14lbs)

Minute 3: 15 SDHP, 95/65 

Minute 4: 15 Push Press (95/65lbs) *UnLoaded is Inverted Pushups

STRENGTH:

5 Climbing sets of 

3 Front Squats (from rack) + 1 Jerk

Unloaded Strength Option:

5 sets of 10 Goblet Squats + 10 Kettle Bell Swings

COMPETITORS:

1. Clean
Work up to a heavy single Power Clean

2. Barbell Conditioning
5 climbing sets of: 3 Front Squats + 1 Jerk

2. Conditioning
EMOMx16
4 rounds of:
Minute 1: 15/12 Cal Row
Minute 2: 15 Wallballs, 20/14
Minute 3: 15 SDHP, 95/65
Minute 4: 15 Push Press, 95/65