MON04JAN2016

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WOD

Strength
Front Squat: 6 sets of 2 @80%

Conditioning
6 Rounds (25 min cap):
20 Wallballs (20/14)
10 HR Pushups | R+ Ring Dips
5 Clean & Jerk (135/95 | R+ 165/115)
1 minute rest

Extra

Before Class-

Hang Snatch + Snatch: 1+1: In 5 sets find max for complex then 3 singles from the floor @ max for the complex

Snatch Pull from 3in deficit: 100/2*4 sets

:15 sec on/:15 sec off.
10 Min. of the following cycle
– Pullups
– TTB
– Bar MU
– L-sit hold

After Conditioning-
100 GHD situps for time

 

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