WOD
Strength
Front Squats: 85-90/2*5 sets
Conditioning
AMRAP in 8 minutes:
15 Toes to Bar
30 Wallballs (20/14)
Extra
Snatch Pull + Snatch from blocks at mid thigh: Every 2 min: 5 sets 2 @ 75%-85% for perfect technique
Accumulate 30 freestanding tripod leg lifts
Tempo HSPU: 5 sets of 3-5 reps as able w/ 53X3
-5 sec. down
-3 sec. in bottom
-Kip up
-3 sec. hold at top
**stay connected throughout
After
4 sets – 40-60 sec. GHD hip extension hold