WOD
Strength
FS: Build to heavy set of 3 w/ pause on first rep
Conditioning
4 rounds for time:
10 Burpee Box Overs (24/20)
10 Double DB Hang Clean and Jerks (50/35)
40 Double Unders
Extra
Strength
Snatch: Blocks just below knee: 8 sets of 2 working to heavy double for the day
Skill
5 sets: 2 bar MU + 4 TTB + 2 CTB + 4 PU
Allen Core Fitness
- Front squat: 5 sets of 6 every two min -building
- Arnold press: 5 sets of 10 – building
- 5 sets: 20 step ups 20 UB KB swings – 2 min rest.
