WOD
Conditioning
AMRAP in 8 Minutes:
11 HSPU
9 DB Burpee Squat Cleans (50/35s)
*Scale HSPU with DB Push Press
Midline – After
400m sandbag/dball bearhug carry
Extra
Snatch from hip: 30-40/3*5 sets
-then
Snatch from block at mid thigh:
Work to a heavy triple for the day
Then drop 10% and perform 6 singles, EMOM
Deadlift: Every 2 min – 8×3 reps working up to 80% of best 3RM
Accumulate 40 H/A kips on rings w/ towel b/n feet
10 min. EMOM:
3 Ring MU
*focus on making each kip perfect and as energy efficient as possible
**pick a number that will challenge you but that you can do