WOD
Strength/Warmup
4 sets: at a steady continuous pace
-100m run
-6 Strict PU
Conditioning
AMRAP in 10 min, in teams of two, alternating movements:
10 Alt. DB Snatch (50/35)
8 DB Goblet Squats (50/35)
6 Burpee Box Overs (24/20)
Extra
Before
Find max 3 pos. clean (high hang, above knee, below knee) + 1 Jerk
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
After
15 min. Airbike recovery
** Every 3 min. = 20 UB hollow rocks