MON20JULY2016

WOD

Strength
Back Squat: 5 sets of 5 at 75-90%

Conditioning
4 Rounds for Time (16 min):
15 Hang Power Cleans (115/75 | R+ 135/95)
30 Double Unders
15 Shoulder to Overhead (115/75 | R+ HSPU)
30 Double Unders

Extra

Blocks @ Above Knee: Snatch Pull + Snatch: 60/3, 70/3, 75/2, 80/2, 74/3, 78/2, 83/1, 78/3, 83/2, 88/1
-Every 90 sec.

FS: Work up to 75% and complete 5 sets of 3 every 90 sec no pause at the top
Do BS and FS back-to-back

9 min. EMOM
– Min 1. 5 Strict CTB pullups
– Min. 2 10 Hollow/Arch swings
– Min. 3 8 kipping/butterfly CTB pullups

After Cond
4 min. alt. tabata
0:00-high plank Alt. Shoulder taps
0:30- Hold top of V-up

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