WOD
Strength
4 sets on bar:
6 sec. Hollow hold + 6 sec. arch hold + 4 H/A swings + 4 kipping pullups
*Try to stay on bar entire set. Scaled: pull as high as possible.
Conditioning
4 min. on/2 min. off for 4 AMRAPs:
9 DL (185/125)
12 Burpee Box Jumps (24″/20″)
9 Cleans (any style 185/125)
*pick up where you left off.
Extra
4 min. EMOM –
3 Full snatch
rest 1 min.
4 min. EMOM
2 Full Snatch
rest 1 min.
4 min. EMOM
1 Full Snatch
FS: 8 min. EMOM – 2 FS