WOD
Strength
Alternate for 4-5 sets:
On PU Bar: 3 sec Hollow Hold + 3 sec Arch Hold, 4 reps e/pos
Double DB Reverse Lunge from 3″ Riser (plate): 6 reps e/leg
Conditioning
AMRAP in 12 minutes:
20 Toes to Bar
30 Wallballs (20/14)
40 Double Unders
*Every 2 min. starting at zero = 2 Full Snatches @60-70% of best
*Beginners: Hang Squat Cleans
Extra
Strength
1 Hang Snatch + OHS: EMOM for 10 minutes, start with 50% and build
FS: 6 sets to find 2 rep max FS w/ 3 sec. pause in first rep, then drop to 80% of today’s best and do 3×3 EMOM
Skill
20 empty bar Z press as warmup
6 sets: 20ft. HS walk to wall, pirouette on wall and walk out 20 ft.
*Scale with 3 Wall walk + 5 lateral steps e/direction
Midline – After
20 Hollow rocks EMOM for 4min