WOD
Strength
Clean pull to mid thigh + Low Hang Clean:
Every 90 sec: 60/2, 70/2, 75/2, 80/1, 85-90/1*4
Conditioning
AMRAP in 20 min:
18 Alt. DB Snatch (50/35 | R+ 70/55)
36 Double Unders
9 Burpees
Rest 90 sec
Extra
Before
FS: APRE
-Find 6 rep max in 5 sets or less
10 Hollow/arch/hollow slow transitions on bar
-keep shoulder active!
6 sets – 10 small circle butterfly kip, focus on shapes!
After
4 rounds
-15 hip extensions w/ pause at top
-15 GHD situps w/ pause at parallel up and down