WOD
Strength
Front Squat:
Every 2 min: 60/5, 70/4, 80/3, 85/2, 88/2x2sets
Conditioning
AMRAP in 12 minutes:
60 Double Unders
50ft walking prisoner lunge steps (hands on head)
30 Russian KB swings (70/55)
Extra
Strength
A) Snatch balance moving feet to riser/plate: 30-40/3*4sets
B) Snatch from blocks above the knee:
1 Snatch Pull + 1 Snatch =1
EMOM:40/2, 50/2, 60/2, 70/1, 75-80/1*4
Skill
A) 3 sets – 5 H/A kips on bar + 5 Clapping kips
B) 6 min. Every 15 sec.
-1 Burpee Bar MU – Keep a tight arch!!
Midline – After Metcon
4 min. Tabata – Hollow hold on floor