WOD
Strength
Banded DL: 5 sets working to a 5RM w/ heavy band tension
*bands under feet
** after each set perform box jumps
Conditioning
6 Rounds for Time:
20 DB Snatch (50/35s)
100M DB Farmers Carry (50/35)
30 Double Unders
Extra
Strength
A) Muscle Clean: 30-50/4*3 sets
B) Clean from bocks at mid thing – Every 90 sec.
50/5, 60/4, 70/3, 80/2, 85/1*4
Skill
4 sets:
3 Strict hollow ring pull-ups + 3 Hollow/arch kips + 3 MU
*immediately drop and perform 10 hollow rocks after each set
Midline – After Metcon
3 rounds
20 ghd situps
20 ghd hip extensions (don’t overarch back)