WED03JAN2018

WOD

Strength
10 sets:
5 kipping HSPU + 2 strict HSPU
**roughly 60 sec rest, open standard

-OR-

6 sets:
8 Seated DB Press + 1 Wall Walk

Conditioning
3 rounds for time, 1 round = 5-3-1 of:
Power Clean and Jerk (165/115)
C2B Pullups (as high as possible)
Ring Dips
*R+ Ring MU
**Rest 2 min after each round. 20 min cap.

Extra

2 Jerk Dips + 1 Split Jerk
Every 90 sec. until failure from blocks

2 Front squats – EMOM to 2RM
*start at 50% and add 10/20# each set

Accumulate 25 freestanding Tripod pos. leg lifts

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