9am and 10am Only. Closed on Tuesday
WOD
Strength
Power Snatch: Build to Heavy Double (not t&g)
Conditioning
In Teams of two, AMRAP in 14 Minutes:
15 Front Squats (115/80)
15 Push Press (115/80)
15 Burpees Over the Bar
*Alternating complete movements
Extra
Strength
BS: 12 min. to work to 3rm
drop to 80% of 3rm and perform 3×3 AFAP
Skill
8 sets, Every 90 sec:
5 hollow/arch kips + 4 PU + 3 CTB + 2 TTB + 1 Bar MU
(focus on hollow/arch consistency in all moves)
Midline – After
5 min EMOM – Hollow rocks
