WOD
Strength
Deadlift: Build to heavy (but perfect) set of 5
Conditioning
Every 5 minutes, for 4 rounds, each for time:
7 DB Snatch (50/35)
7 DB FS | R+ OHS
-switch arms
7 DB Snatch
7 DB FS | R+ OHS
15/12 Cal Bike/Row*
*alt between row and bike each round
Extra
Clean from blocks below knee: Clean pull + clean=1:
60/3, 70/3, 75/3*2 sets, 80/2*3, 85/2, 90/1
Accumulate 25 freestanding Tripod pos. leg lifts
30 HSPU w/ 2 sec. pause in bottom of kip and top of finished rep
*break as soon as form degrades – NOT FOR TIME – don’t continue if you lose control of descent
Midline – After:
4 min. tabata – Hollow hold