WOD
Strength
Hang Snatch from above knee: Work up to heavy single
Conditioning
5 Rounds for Time:
200M Run
9 Burpees to Target
15 Russian KB Swings (70/53)
Rest 1 Minute between Rounds
*Push the intensity, should be sprinting
Extra
Back Squat: 85/5*5 sets
4 sets: 8 empty bar jerk grip OHS + 15 sec. HS hold on wall
4 sets of 5 kipping HSPU
*start with Rx and build deficit each round, adding plates under hands
Midline – After
4 sets: 100 ft. dball carry (80/50 + 20lb vest)