WOD
Warm-up
200m Run
then 2 Sets:
20sec Hanging Knee Tuck
8e/leg Goblet Kickstand Pistol Squat
12 Alt Narrow Stance KB RDL
200m Run
Goblet Kickstand Pistol Squat: https://www.youtube.com/watch?v=T2dZZPhY95k
Narrow Stance RDL: https://www.youtube.com/watch?v=QM6tD8M9mfI
Strength
Front Squat: Warm-up, then 4×4 (11X1)
Aim for last 2-3 sets to be slightly heavier than last weeks lift.
Conditioning
AMRAP in 15 Minutes:
300m Run
3 Squat Cleans (155/105) | (185/125)
5 Burpee Pull-up
15 Wallball (20/14)
Clean weight should be challenging, but not at the cost of form/technique.