WOD
Strength
Snatch: 50/3, 60/3, 70/3, 75/3, 80-85/2*4 sets
Conditioning
3 Rounds for Total Time:
10 Strict Chinups | R+ 6 Ring MU
12 Thrusters (95/65)
50 Double Unders
Rest 90 seconds
Extra
FS: 50/2, 60/2, 70/2, 80/2*4 sets
5 min. EMOM – 3 wall walks
5 sets of: 20 ft HS walk to wall + 30 sec hold (try and pull feet off wall)
Midline/Core:
200m plate carry AHAP
*every 50m stop and perform 10 Squats w/ plates
Allen Core Fitness Training
Warm up
5 sets:
8 ring rows (get more horizontal each round
8 db push press building
30 sec goblet hold wall sit
Workout
One round every 3 min x 7
8 cal bike
8 cal row
3 deadlifts building
