WOD
Strength
Hang Clean below knee: 1 Clean + 1 Front Squat
Every 90 sec: 50/2, 60/2, 70/1, 75/1, 80-88/1*4
Conditioning
AMRAP in 22 minutes, teams of two alternating complete rounds:
200M Run
12 Wallballs (20/14)
Extra
Before
FS: APRE – Last week of 10s
***ADJUST 10rm dependent on last week***
Set 1-50% of 10rm/12
Set 2-75% of 10rm/10
Set 3-Max Reps of 10rm
Set 4-Adjust weight dependent on reps in set 3 as below
Weight Change Based on Reps in set 3
Reps – Weight Change
4-6 – Decrease 5-10#
7-8 – Decrease 0-5#
9-11 – No Change
12-16 – Increase 5-10#
17+ – Increase 10-15#
5 sets – 8 Hollow/arch kips only on bar
then
8 min. EMOM
-4 kipping pullups + 4 kipping CTB + 6 Butterfly pullups (scale to small circles)
After:
4 min. Tabata – hanging L-sit