WOD
Primer
2 Rounds
10 e/L Table top leg extension
10 Straight arm scap pullup w/3 sec pause
10 pause squat to jump
Strength
Pause* Back Squat + Back Squat:
50/1+3, 60/1+3, 70/1+3, 75/1+2, 80/1+2
*2sec pause in tight bottom position, with no bounce up
Conditioning
“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Extra
Snatch Balance: 40/3, 50/3, 60/3, 65/3, 70/3
Snatch Pull + Power Snatch + Snatch: Exactly 6 sets to find max for complex