TUE03OCT2017

WOD

Strength
Push Press: 6 sets of 6 at 90% of 5RM from last week

Conditioning
4 Rounds for Time:
40 Double Unders
20 Wallballs
9 C2B Pull-ups or R+ 6 Bar MU

Extra

1 Min Rest
Hang Clean + Jerk Dip: 6 sets of 2, building with no misses
Rest 3 min
Then @ 75% of today’s max – 1 clean every 20 sec for 4 min.

Clean Pulls + 6 sec return to the floor: EMOM fort min at 105-110%

Tempo Strict + Kip HSPU: 8 sets of 2+2
3 sec. hold at top
3 sec. lowering
1 sec. active hold in bottom
Fast up in both kip and strict

After
4 sets:
6 weighted back extensions w/ 2 sec. hold at top
15 hollow rocks

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