WOD
Strength
Front Squat: Every 2 Minutes: 50/10, 60/8, 70/6, 75/4, 80/3, 75/4, 70/6, 60/8, 50/10
Conditioning
AMRAP in 15 min:
400m run
10 Pullups | R+ Strict Pullups
10 Pushups | R+ Ring Pushups
Extra
Drop Snatch, over focus on foot movement: 40-50/3*5 sets
Blocks Above Knee: Snatch Pull to explode + Snatch: 60/3+1, 70/3+1, 75/3+1, 80/3+1, 85/2+1*4 sets as technique allows
Snatch Pull: 3 Stop: 100/2*4 sets
Tabata Hollow Arch Swings on Pullup bar as movement prep for Part B x 8 min
4 sets of 7-10 unbroken C2B Pullups with perfect technique, rest as needed, if technique begins to break down then dorp the rep count