WOD

Strength
Front Squat: 60/5, 70/5, 80/5, 85/3, 90/2, 95/1

Conditioning
EMOM for 20 Min (5 rounds):
1- 8 Clean and Jerks (115/75)
2- 15 Situps
3- 40 Double Unders
4- 16/12 Pushups

Extra

Snatch from blocks at mid-thigh:
EMOM: 40/3, 50/3, 60/2, 70/2, 75/2, 80-90/1*4

10 reps – 10 sec. HS hold facing wall

20 HSPU w/ 2 sec. hold in bottom of HSPU AND locked out w/ head through
**move steady but with a focus on perfect positions/movement

Midline – After:
6 min Tabata – Alt. rounds of flutter kicks and arch rocks

ALLEN CORE FITNESS TRAINING

2k Row for Time

Rest full recovery

4K Bike for Time