WOD
Conditioning
In teams of two, one athlete working at a time, 4 rounds for time:
30 Air Squats
25 Kettlebell Swings (53/35)
20 Pushups
15 Toes-to-Bar
Strength
4 sets:
60 sec. plank
30 sec. side plank
30 sec. side plank
rest 30 sec
Extra
5 min – EMOM
3 hang snatch building w/o failure
*above the knee
-rest 1 min.
5 min. – EMOM
2 hang snatch building w/o failure
*below the knee
-rest 1 min.
6 min. to find max snatch
Find 2rm FS w/ 3 sec. pause in bottom of each
10 reps – 10′ HS walk to forward roll
-tuck head and roll onto a pad
10 min. practice Freestanding HS hold in 6’x4′ box