WOD
Conditioning
In teams of 2, one partner working at a time, AMRAP in 18 Minutes:
40 Deadlift (205/140)
30 Toes to Bar
20 Alt. DB Hang Clean and Jerks (50/35)
Midline
Rest 2 min then accumulate:
60 hollow rocks
60 wrist curls w/ empty barbell
Break up as desired
Extra
10 min. EMOM:
Snatch with 2 sec Pause just below knee
*start at 50%, build w/ no misses
*focus on maintaining back angle in first pull to pause then using leg drive to finish :
Min. 10-12: Drop to 50% of heaviest weight of day and complete AMRAP of ladder
1 Power snatch + 1 OHS
1 HRPU
2 Power snatch + 2 OHS
2 HRPU
etc.
10 min to find 3RM FS with 5 sec. pause in bottom, 15 sec pause at top
*you must hold bar in standing front rack for 15 sec. between reps 1 and 2 and 3
Accumulate 20 Kipping HSPU reps w/ holds below
-Hold starting position/tripod for 3 sec. (hands in front of forehand)
-Hold bottom of kip for 3 sec. (quads parellel w/ floor, shin perpendicular w/ floor)
-Hold Top of HSPU for 3 sec. (head through, stacked shoulder)