TUE19SEP2017

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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

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