WOD
Strength
Clean + Low Hang Clean: Work to a heavy load, then complete 3 sets of 2 at same weight.
Conditioning
AMRAP in 20 Minutes:
20 Russian KB swings (53/35)
5 Box Jumps (24/20)
10 Alt KB Snatch (53/35)
10 Burpees
2 min Rest
Extra
Before Conditioning
Cleans First
8 min. EMOM – 3 banded deadlifts
4 Sets:
6 alt. pistols with 2 sec. pause in bottom
10 Hollow V-Ups, directly into…
20 sec. Hollow hold