WOD
Strength
Front Squat: Find 1RM
3/60, 2/70, 1/80, 1/85, 1/90, 1/95, 1/100+
Conditioning
4 Rounds for Time:
21 KB Deadlifts (53/35 | R+ 70/53)
15 Toes to Bar
9 Overhead Squat (95/65 | R+ 155/105)
Rest 1 minute
Extra
Before
Snatch from the Blocks 2″ off floor: (Snatch pull+Snatch=1) 50/3, 60/2, 70/2, 75/2, 80/2, 82/2, 85/1, 88/1*2 sets
5 min. EMOM – 20 Handstand shoulder taps facing wall
3 sets – Max HS hold in 4×6′ box
3 sets – Wall walk up + Max distance HS walk off wall
Midline – After
4 sets
15 hip extensions
30 sec. GHD situp hold at parallel