WOD
Strength
Overhead Squat: 12 min to find 2RM
Conditioning
6 Min to Climb the Ladder
50M Run
2 FS (135/95)
100M Run
4 FS
…etc adding 50M and 2FS each round
Rest 4 min and Repeat, record total number of squats
Extra
Strength
10 min. EMOM – Snatch pull to explode + Hang snatch (below the knee) – building as able
Skill
5 sets:
2 strict TTB + 2 Bar MU + 2 kip TTB + 2 Bar MU
*scale MU w/ PU as needed.
After Conditioning
40 total turkish sit ups (split equally)
*start of TGU but you will only go up onto the hand