WOD
Strength
Pause Front Squat: 6×1@ 3RM from last Monday
Conditioning
6 Rounds for Time:
200M Run
8 C2B Pullups
8 HR Pushups
or Rx+, 6 Rounds for Time:
200M Run
3 Muscle Ups
Extra
Before Class
1 Snatch + 3 OHS: Work up to 80% and complete 1 set every 60 sec x 8 sets
Snatch Pull to top of knee and hold x 6 sec: every 60 sec @ 85% x 5 minutes
After Class
3 sets of 10 Kips on ring with towel b/n feet – eyes on horizon (video your swing to ensure arch is in tact on swings)
4 Rounds: Max L-hang on rings