WOD
Strength
Front Squat: 80/5*5 sets
Conditioning
In teams of 4, complete 4 Rounds each for Time, relay style:
11 Cal Row
9 Burpees Over Bar
15 Russian KBS (70/53)
*One athlete working at every station, one athlete resting, each athlete moves as they finish and the station in front of them opens up.
Extra
Before
Snatch From Blocks Above Knee: 50/6, 60/5, 70/4, 75/3, 80/2, 85/1, 90/1, 95/1, 80/3*3 sets, every 90 sec
4 sets: 8 empty bar jerk grip OHS + 15 sec. HS hold on wall
4 sets:
1 set = 5 kipping hspu + 5 25# plate def. + 5 45# plate def. + 5 2-45s plate def.
After
4 sets
100 ft. dball carry (100/75)