WOD
Strength
Front Squat: 6-8 sets of 2@85-90% of 4RM from last week, 60 sec rest.
*If you don’t have last weeks # use 80-85% of 1RM
Conditioning
2 AMRAPs – 5 min on / 3 min off:
10 Thrusters (95/65)
6 Burpee over Box
R+: 2 AMRAPs in 5 min on / 3 min off:
10 DB Thrusters (35s/50s)
6 Burpee Box Step Overs w/ DBs in hands
Extra
14 min. every 2 min. – increasing weight as able – start 50-60%
Full snatch + Power snatch (not T’n’go)
10 UB wallballs after each set
6 sets:
-5 strict TTB + 4 kip TTB + 3 Bar MU