WOD
Strength
Hang Snatch from below knee:
50/3, 60/3, 70/2, 75/2, 80/1, 85/1, 90/1*2 sets
Conditioning
In teams of 4, rotate through stations for AMRAP in 14 minutes:
15/12 Cal Row
20 KB swings (53/35)
30 Air Squats
Extra
Before
FS: APRE – Deload
3 sets of 10 at 75% of 6RM
4 min. tabata – Hanging hollow hold on rings
5 sets – every 2 min.
-5 burpees to rings + 5 HollowArch kips + 3 MU
After
Accumulate 40 strict TTB