SAT28MAY2016

WOD

Strength
Split Jerk – 12 minutes to work up to heavy double from rack

Conditioning
In teams of two, AMRAP in 20 min:
400m run
20 Front Squats (135/95 | R+ 185/135)
30 Deadlifts (135/95 | R+ 185/135)

Break reps as needed, run together.

Extra

Sotts Press: 4 sets of 3

Hang Snatch: In 12 minutes find max double without dropping the bar

18 min. EMOM
E- 10 pushups + 10 alt. pistols
O- 10 TTB + 5 strict dips

After Conditioning:
5 min. Tabata – Dragon flag

 

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