WOD
Strength
Back Squat: Work up to 85% and complete 4 sets of 2 on the minute
Conditioning
In teams of two, alternate rounds for 4 rounds each:
3 minute running clock:
400m run
max front squats in remaining time (185/115)
Bar starts on the floor.
Extra
Before
Pressing Snatch Balance: 40-50/3*3 sets
Snatch Pull + Snatch (1+1=1 rep): 60/3, 65/3, 70/3, 75/3*3 sets every 2 minutes
Jerk Balance: 60-70/3*3 sets
Clean Pull + Clean + Jerk (1+1+1=1 rep): 60/3, 70/3, 75/3*3 sets every 2 minutes
6 min. climb the ladder at a steady pace
-2 alt. pistols
-1 strict PU
-1 Hollow pushup
– 4 alt. pistols
– 2 strict PU
– 2 Hollow pushups
After Conditioning
7 min of heaven
2 tabata hollow rocks
3 tabata hollow scissor kicks
2 tabata hollow rocks