WOD
Strength
Clean Pull to Mid Thigh + Clean from 2″ off ground + Jerk: Build to heavy single
Conditioning
In Teams of 2, AMRAP in 15 min:
20 Power Clean (185/135)
12 Front Squat (185/135)
30 Burpees Over Bar
*scale to 60-70% of FS
Extra
3 rounds for time:
10 Cal Bike
10 DB Snatch (70/50)
15 slow Hollow/arch/hollow transitions
*you should be able to count to 3 as move to each
*never lose connection between hip and shoulder, stay active!
4 sets: at a steady continuous pace:
100m run
6 clapping power kips + 6 Bar MU