TUE11DEC2018

8D50C713-41CC-474E-8F14-8F3D647BFA34

WOD

Strength
Deadlift: 5 sets of 5 building to a heavy set
*every 90 seconds

Conditioning
4 Rounds for Time:
6 Power Cleans (155/105|185/125)
100M Run
6 Front Squats (155/105|185/125)
16 Alt. Prisoner Lunges in Place
Rest 90 Seconds

EXTRA

Strength
8 sets – Every 2 min. – 3 rep full clean *start ~50% of 1 rm and build

Skill
4 min. Tabata on rings
-10 sec. arch hold + 10 sec. hollow hold

20 MU for time w/towel b/n feet
-scale w/ banded MU transitions w/ towel b/n feet to ensure hollow pos.

Midline-After
4 sets:
-15 ghd hip extension
-25 hollow rocks

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