WOD
Strength
Clean: Work up to a 1RM
Conditioning
AMRAP in 8 minutes:
20 Toes to Bar
15 DB Thrusters (50/35)
Extra
Before
Back Squat: 80/2*6 sets
*base numbers off your most recent BS max
3 sets- 10 perfect hollow pushups + 45 sec. plank hold at top
6 sets – 10 sec. freestanding HS hold + 30 ft. hs walk
After
4 sets
-30 hollow scissor kicks
-20 hollow rocks