WOD
Conditioning
In teams of 2, AMRAP in 17 minutes:
4 Squat Cleans (start at 135/95 & add 10/5lb ea rnd)
16 Pullups
100M OH DB/KB Carry (35/25)
Split reps as needed.
R+
4 Full Snatch (start at 135/95 & add 10/5lb ea rnd)
7 Ring MU
100ft HS Walk
Midline
Split as desired
60 alt. bird dogs
100 abmat situps
Extra
Strength
Snatch: Build to Heavy Single, no misses
Clean + 2 Jerk: Build to Heavy Set, no misses
Skill
6 min. ladder
2 Pistols – weighted if able
1 Bar MU
4 weighted Pistols
2 Bar MU
…etc
Midline – After
Split as desired
60 alt. bird dogs
100 abmat situps