WOD
Strength
Front Squat: Build to Heavy Triple w/ 2 sec pause on each rep
Conditioning
AMRAP in 16 minutes, climbing the ladder:
6 Burpees
8 Wallballs (20/14) | R+ Pistols
6 Power Clean (135/95)
8 Burpees
8 Wallballs | R+ Pistols
6 Power Clean (135/95)
*add 2 Burpees to each round, WB and clean reps stay the same
Extra
Strength
Full Snatch + Power Snatch: Every 90 sec, start at ~50% and build to 2nd miss
Snatch Grip RDL: 6 sets of 3 – back stays flat! (~40-50% of BS max)
Skill
4 min. EMOM:
30 sec. of perfect, tight, hollow/arch swings
12 min EMOM for kip consistency:
1- 20 sec. of Kipping pullups
2- 20 sec. of TTB
3- 20 sec. of CTB pullups
*only butterfly CTB if kip stays tight and consistent
**20 sec on 40 sec off