WOD
Strength
5 sets:
10 Hollow Arch Swings
5 Strict Pullup
5-8 Dips
*Focus on Perfect Hollow/Arch w/ active abs, glutes, quads, calfs, toes pointed, feet together, legs perfectly straight.
Work in hollow pipe pullovers for drill work as needed
Conditioning
For Time:
15 Thrusters (75/45)
200M Run
15 Thrusters
400M Run
15 Thrusters
600M Run
15 Thrusters
800M Run
15 Thrusters
Extra
2 sec Jerk Dip hold + Jerk w/ 3 sec. hold in split: 11 min to find max for the day
THEN at 80% of today’s max accumulate 8 singles AFAP from block/rack
BS: 5 sets to work to 5rm for the day
*rest no more than 3 min. b/n the start of each set
After
100 Hollow rocks