WOD
Strength
Front Squat: In 12 minutes, 40/3, 60/3, 70/3, 75/3, 80/3x2sets
Conditioning
“Fran”
21-15-9
Thrusters (95/65)
Pullups
Extra
3 min. box shoulder stretch
Snatch pull to explode + Hang snatch (above knee) + hang snatch (below the knee): 8 sets building, every 90 sec, no misses
4 rounds – at a steady pace, not for time
-8 strict Rope PU (use a single hanging rope, and pull to chest)
-10 alt. pistols
-20 ft. HS walk
4 min. tabata – Hollow hold on ground