WOD
Conditioing
In teams of two, AMRAP in 15 minutes, alternating movements:
10 OHS (95/65)
10 Front Squats (95/65) | R+ Alt. Pistols
10 Hang power snatch (95/65)
10 Burpees Over Bar
10 OH Lunges (95/65)
Strength
4 Sets Not for time:
20 empty bar RDL
20 weighted situps (behind H to OH)
Extra
Before Class
20 min. clock:
7 min. to find Max Squat clean thruster from an empty bar
8 min. to find Max Clean and Jerk
Rest 1 min.
Min. 16-20: Drop to 50% of heaviest weight of day and complete…
4 min. AMRAP of
6 power clean and jerks
12 GHD situps
3 sets:
3 strict Hollow ring pullups + 15 sec. hollow hold
5 sets – all w/ towel b/n feet:
– 5 H/A kips on rings + 3 ring MU + 3 H/A kips on rings