WOD
Strength
Clean: Build to Heavy Triple
Conditioning
4 Rounds for Time (20 min cap):
50ft OH lunge (45/25 plate)
8 Power Cleans (155/105 | 185/125)
100M Run
100ft Prisoner Lunge
2 Minute Rest
Extra
AMRAP in 2 Min:
10 UB DU
10 DL (60%)
20 UB DU
10 DL
add 10 DU e/round
Rest 2 min then Repeat
4 min. Tabata on rings
10 sec. arch hold + 10 sec. hollow hold
20 MU for time w/towel b/n feet
scale w/ banded MU transitions w/ towel b/n feet to ensure hollow pos.
After
4 sets:
15 ghd hip extension
25 hollow rocks