WOD
Strength
4 sets:
10 clapping/plyo pushup
5 strict pullups
10 banded tricep extensions
10 sec. underhand hold w/ chin over bar
Conditioning
In teams of 2 for AMRAP in 18 min:
200M Farmers Carry (70/53 kbs)
24 Ring Pushups
28 Power Snatches (75/55)
Scale Ring Pushups with parallette pushups or normal pushups.
Extra
Clean + Hang Clean + Jerk: 11 Min to find max for complex
Snatch + OHS: 8 total sets to work to max for the day
After
4 min. tabata – Hollow rocks