WOD
Strength
Deadlift: 4 sets of 3+2+1 @ 80% resting 10 sec between 3,2,1
then immediately into 30 sec ring row static hold at top
then rest as needed
Conditioning
AMRAP in 20 min:
10 Burpees
15 Wall Balls (20/12)
10 Power Snatch (95/65 | R+ 135/95)
Rest EXACTLY 1 Minute Between Rounds
Extra
Strength
Every 60 sec with the blocks @ knee height complete the following,
Cleans AND 4 Hurdle Jumps over the bar:
60/2, 70/2, 75/2, 80/1, 85/1, 90/1, 90/1, 85/1, 80/1, 75/2, 70/2, 60/2
Skill
4 x 10 – Hollow/Arch swings on bar
8 min. EMOM: 6-10 CTB pull-ups (stop when form breaks )
Accumulate 20 Inch Worms walking to hollow plank positon + 2 pushups