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WOD
Conditioning
3 Rounds for time (20 min cap):
400M Run
15 Pullups
9 Clean & Jerks (135/95)
Rest 90 Sec
Strength
Hang Snatch: 5 sets of 2 at 75%-85%
Extra – After WOD
Hang Clean + Clean: 4 sets of 1+1 at 75%-80%, rest 90 sec between
3 sets on rings – 5 sec. hollow hold/5 sec. arch hold x 3
*3 count as you transition to arch from hollow and back
Every 30 sec. – 7 sets of 2-3 ring MU