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WOD
Strength
Clean from Power Position: 6 sets of 2, heavy but perfect no misses
Conditioning
3 Rounds for time, 1 round = 7-5-3
Thruster (50-60% of FS)
C2B PU
Strict Pushups
*Rest 90 sec after each round, 15 min cap
R+ 4 rounds for time, 1 round = 3-2-1
Thruster (165/115)
Ring MU
*rest 1:1, each round is capped at 4 min.
Midline – shortly after Conditioning
60 hollow rocks
Extra
14 min. to find max: Full clean + Thruster
*two squats… not just a squat clean thruster
10 min. EMOM
-1 DL 85%
-8 lateral bar over burpees
BEFORE METCON:
4 sets as warm up on rings or bar: 8 sec. hollow hold + 6 H/A swings + 2 MU/C2B
*rest as needed but move with purpose and with the best form you can