WOD
Strength
7 sets:
Deadlift: build to heavy (but perfect) set of 4 – no bounce
Box Jumps: 4 reps – as explosive as possible
Conditioning
AMRAP 7 minutes:
8 Pullups
16 Alt DB snatch (50/35)
160ft Farmers Carry (50s/35s)
*Farmers Carry is 40ftx4
Midline
Accumulate 60 alt. High plank shoulder taps
Extra
Strength
A) Hang muscle clean: 30-50/4*3sets
B) Clean From Blocks below knee:
1 Clean + 1 Front squat = 1
Every 90 sec: 50/2, 60/2, 70/1, 75/1, 80-88/1*4
Skill
A) 5 min EMOM – 4 Freestanding HSPU leg move from straight to bottom of kip then back to straight
B) 6 sets: 6 kipping hspu w/ 2 sec. hold in the bottom of each kip
**use new open standard, video to ensure over the line