WOD
Primer
2 Sets:
12 Banded Facepull and Y-Press https://bit.ly/2Jb8qmf
12 Box Jumps w/ step down
Strength
Push Press: warm up then 4 sets of 3 @ 80-85%
Conditioning
For Time:
15-12-9
Power Snatch (95/65)
Front Squats (95/65)
Pull-ups
R+ 21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups
Extra
Strength – Before WOD
Clean from low Blocks: 50/3, 60/3, 70/3, 80/3, 85/2x2sets
Conditioning – After WOD
2 min on / 2 min off for 6 rounds:
Row for Max Cal