WOD
Strength
Front Squat: 6 sets build to max triple
rest 2 min
Conditioning
In teams of two, alternating stations;
20-20-15-15-10-10 For Time:
Thrusters (95/65)
Ring Dip
Pullups
Partner A does 20 Thrusters, B does 20 Dips, A – 20 PU, B – 20 Thrusters, A – 20 Dips, B – 20 PU, A – Thrusters, and so on until both partners have complete 20-15-10 on all three movements.
Extra
Snatch: every 90 sec: 60/3, 70/3, 75/2, 80/2, 85/1, 88/1*5 sets
Clean + Jerk: every 90 sec: 60/3, 70/2, 75/2, 80/1, 85/1*5 sets
4 sets 90 sec. on/off
– 30 sec. hard bike/row + max distance HS walk in remaining time
50 russian twists (R/L =1) w/ 25/15 plate