WOD
Strength
Snatch: Work up to heavy single
Conditioning
AMRAP in 12 minutes:
21 Deadlifts (135/95)
15 Toes To Bar
9 OverHead Squats (135/95)
Extra
Before
Front squat – Find 1rm -5/50, 3/60, 2/70, 1/80, 1/85, 1/90, 1/95, 1/100+
5 min. EMOM – 20 Handstand march on wall
3 sets – Wall walk up + Max distance HS walk off wall
After
4 sets
15 hip extensions
30 sec. GHD situp hold at parellel