WOD
Strength
Push Press: 6×3@70%-85%
Conditioning
4 Rounds (20 min cap):
10 Thrusters (95/65)
20 Double Unders
10 Power Snatch (95/65)
20 Double Unders
Rest 90 Seconds
Extra
Strength (before WOD)
Blocks below knee: Snatch Pull + Snatch: 60/2, 65/2, 70/2, 75/2, 80/1*3 sets
Front Squat: 60/3, 70/3, 80/2, 85/2, 90/2*3 sets
Skill (after WOD)
Sled Push – 4 sets of 50M Sprint with light/fast weight
Rest 1:1
16 min. perform in succession
4 Min tabata – Hollow Rock
4 Min rev. tabata (:10 on/:20 off) – Ring row Hold at top
4 Min tabata – Hollow/arch swing
4 Min rev. tabata – Hanging L-sit