WOD
Strength
Front Squat: 10 min. to find 2RM with 5 sec pause in each
*hold bar in front rack for 15 sec. between reps 1 and 2
Conditioning
AMRAP in 24 min:
21 DL (185/135)
15 Toes to Bar
9 Over the Box Jumps (24/20)
*Switch off every 4 min. Partner A works first 4 minutes, partner B works next 4 and so on.
Extra
Before Class
10 min. EMOM
1 full snatch from ground w/ 2 sec. pause just below knee
*build w/ no misses
*start at 60%
*focus on maintaining back angle in first pull to pause then using leg drive to finish
Accumulate 20 Kipping HSPU w/ holds below
-Hold starting position/tripod for 3 sec. (hands in front of forehand)
-Hold bottom of kip for 3 sec. (quads parallel w/ floor, shin perpendicular w/ floor)
-Hold Top of HSPU for 3 sec. (head through, stacked shoulder)
After Conditioning
Accumulate
-60 hollow rocks
-100 wrist curls w/ empty barbell