Ilya with a 246kg/542lb World Record.
WOD
Strength
Front Squat: 50/2, 60/2, 70/2, 75/2, 80/2, 85/2, 90/2, 90+/2 if you can, rest exactly 60 seconds between sets.
Conditioning
3 Rounds (20 min cap):
400m run
20 Pullups | R+ C2B
25 Deadlifts (185/125 | R+ 225/145)
Stay under 60% of 1RM deadlift.
Extra
Before Squats:
Snatch 3 Position Pull (1in off floor, knee, explode) + Snatch from floor: 1+1, 5 sets to find max for the complex, then 2 sets of same complex @ 85% of max for complex
After Conditioning:
1,2,3,4… to 10 HRPU
* Perform 1 wall walk b/n each set
7 min. of heaven
-2 min. Tabata Hollow rock
-3 min. Tabata Hollow pos. scissor kicks
-2 min. Tabata Hollow rock