WOD
Strength
Snatch: Build to Heavy Single, no more than 2 misses
Conditioning
AMRAP in 18 Minutes:
20 DB Front Rack Lunges (50/35)
100M DB Farmers Carry (50/35)
15 DB Thrusters (50/35)
Rest 90 Seconds
Extra
Before
Back Squat: 80/2*6 sets
3 sets: 10 perfect hollow pushups + 45 sec. plank hold at top
6 sets: 10 sec. freestanding HS hold + 30 ft. hs walk
Midline-After
4 sets:
30 hollow scissor kicks
20 hollow rocks