MON09JAN2017

WOD

Strength
Back Squat: 15 min to find 3RM

Conditioning
3 Rounds for Time:
21 Thrusters (75/45)
15 Burpees over the bar
9 C2B Pullups

R+ 4 Rounds for Time:
21 Thrusters (95/65)
15 Burpees over the bar
9 Bar MU

Extra

10 min. EMOM – 2 rep Power snatch
*start at 50% and build

8 sets Every 90 sec: 5 hollow/arch kips + 4 PU + 3 CTB + 2 TTB + 1 Bar MU (focus on hollow/arch consistency in all moves)”

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