WOD
Strength
Front Squat – every 2 minutes: 50/5, 60/5, 70/5, 75/5, 80/5
Conditioning
AMRAP in 11 minutes:
11 Overhead Squats (95/65)
200M Run
11 Pullups
Extra
Snatch pull to explode + hang snatch from below the knee:
EMOM: 1+1=1 — 40/3, 50/3, 60/2, 70/2, 75/2, 80-88/1*4
5 min. EMOM – 3 wall walks
6 sets – 20′ HS walk to wall, set straight body and hold for 15 sec. on wall
Midline – After:
4 rounds:
60 sec. weighted plank
20 Double Kb russian swings (35/25)