WOD
Strength
Alternate for 6 sets:
2 Front Squat @75-80%
6 Strict PU + 10 Sec. hold chin over bar, STAY HOLLOW
Conditioning
5 Rounds of:
In 2 minutes, complete:
20 Burpees
then Max OHS in remaining time (115/75)
rest 1 min between Rounds
Scale as Needed
Extra
Before Class
Snatch Pull + Snatch + OHS (3 sec pause): 2+1+1: in 5 sets find max for the complex, then 2 sets of same complex @ 85% of max
Snatch RDL: 100/4*4 sets
After Class
4 steady rounds
– 12 evil wheels
– 12 reverse hypers