WOD
Conditioning
Teams of 2:
AMRAP in 7 Minutes
22 Power Snatch (95/65)
18 DB Push Press (50/35) / R+ HSPU
14 Bar Facing Burpees
Rest 4 min, then
AMRAP in 7 Minutes:
16 T2B | R+ 4 Rope Climbs
16 Box Jumps w/ Step Down (24/20)
Midline
400m dball/sandbag bearhug carry
Extra
-4 min EMOM
3 hang snatch building w/o failure
*above the knee
-rest 1 min.
-4 min EMOM
2 hang snatch building w/o failure
*below the knee
-rest 1 min.
-6 min to find max snatch
FS: Work up to 90% of 1RM and every 60 sec complete 1 rep until failure or 7 sets
10 reps – 10′ HS walk to forward roll
-tuck head and roll onto a pad
**scale w/ kickup in forward roll if this is new to you
10 min practice Freestanding HS hold in 6’x4′ box