WOD
Strength
Front Squat: 4 sets of 7, build each set
Conditioning
AMRAP in 20 minutes working 2 min on / 2 min off for 10 cycles:
21 Wallballs (20/14)
15 Power Cleans (115/75)
9 Burpees Over Bar
Extra
Strength
A) Muscle Snatch: 30-50/5*3 sets
B) Snatch from blocks above the knee – EMOM
40/3, 50/3, 60/3, 70/2, 75/2*4
**hold the bottom/catch of each snatch for 2 sec. before standing
Skill
6 sets not for time on bar:
5 sec. hollow hold + 5 sec. arch hold + 5 kips + 5 kipping pullups (no butterfly)
*focus only on positions and keeping them throughout kips
Midline – After Metcon
4 min. tabata – Arch (superman) holds
*scale by dropping chest and lifting legs only