WOD
Strength
Pause FS: 12 min to find 3RM, no belt, 2 sec pause
Conditioning
“Helen”
3 Rounds for Time:
400M Run
21 Kettlebell Swings (53/35)
15 Pullups
Extra
Snatch pull to explode + Hang snatch (above knee) + hang snatch (below the knee):
8 sets, every 90 sec, building to heavy set, no misses
3 min. box shoulder stretch
4 rounds – at a steady pace, not for time
8 strict Rope PU (pull to chest, alt. top hand each set)
10 alt. pistols
20 ft. HS walk
After
4 min. tabata – Hollow hold on ground