WOD
Strength
1 Clean + 1 Front Squat: Every 60 sec @85% x 8 sets
Conditioning
AMRAP in 9 minutes:
1 Toes to Bar
1 Burpee to 6in target
2 Toes to Bar
2 Burpee to 6in target
3 Toes to Bar
3 Burpee to 6in target
4 Toes to Bar
4 Burpee to 6in target
and so on until time runs out…
Rx: For burpees, the bar needs to be 6″ above fingers at full extension.
Extra
Cleans 1st, before DL
Banded DL: 7 sets of 3 @ 65% + band tension, use bands that still allow for speed
After Class:
25 Hollow rocks
25 Arch rocks