WOD
Strength
Clean and Jerk w/ pause 1″ off floor: 80-85/2x4sets
Conditioning
6 Rounds for Time:
15 Double Unders | R+ 1 Rope Climb
8 Burpees to 6″ Target
10 Alt. DB Snatch (50/35 | R+ 60/45)
Rest 90 sec between rounds.
Each round should be dead sprint
Extra
Every 2 min: Deadlift: 7 sets of 4 up to 4RM, use steel plates if able…
3 sets on rings: 15 sec. hollow hold + 3 Toes to rings + 15 sec. arch hold + 3 strict hollow pullups
*never lose connection from hip to shoulder
10 min. EMOM – 3 Kip only + 3 kip w/ pull to rings + 1 ring MU
After
4 sets
30 UB hollow rocks
