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WOD
Strength
Front Squat: 85/2 x 4 sets
Conditioning
AMRAP in 18 Minutes:
20 Goblet Squats (53/35)
30 KB Swings (53/35)
400m Run
Extra
Snatch Balance: Work to heavy double in 5 sets
Snatch: Every 90 sec. Work to a heavy double for the day
5 sets: 2 Hollow arch swings + 2-4 Ring MU as able
4 min alternating tabata – on ground
Arch holds
Hollow holds