MON26DEC2017

WOD

Strength
FS: 6 sets to find 2RM FS w/ 3 sec pause on first rep

Conditioning
AMRAP in 16 min:
80 Toes to Bar
100 Wallballs (20/14)
300 Double Unders

*Every 2 min starting at zero and at 16 = 2 full snatch at 60%

Extra

10 min. EMOM – 1 Hang Snatch + OHS
-start around 50-60% and build… if no misses in EMOM you may have 2 more attempts at hang snatch only

20 empty bar Z press as warmup

6 sets – 20ft. HS walk to wall, pirouette on wall and walk out 20 ft.
*Scale with 3 Wall walk + 5 lateral steps e/direction

After conditioning
4 min. EMOM – 20 Hollow rocks

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