WOD
Skill Work
C2B / Pullup
*hollow/arch drills, towel drill, Hip drive drill, etc. Don’t do too many reps or rip, just focus on technique.
Conditioning
AMRAP in 18 min, working 30 sec on / 30 sec off:
15 DB Thrusters (50/35s)
12 HR Pushup
18 Air Squats
9 Toes to Bar
Extra
After
Press in split: 5 sets of 5 w/ 3 sec. hold in lock out of each rep
~40% of max jerk
Pause FS: build to heavy single with 10 sec pause
*then drop to 80% of todays best and perform 2 more paused reps