WOD

Front squat 2×5, 2×3, WOD: 100 Burpees for time. *Every two minutes (beginning at 0:00): 7 Slam balls

Tabata Hollow Rock WOD: 5 rounds for total reps of: 1 min. ME Weighted Step-ups 95/65# (alternating) on 20″ box 30 seconds Rest 1 min....

15 minutes to establish a 3RM Hang Power Snatch Conditioning 30-20-10 of: Front squat 75/55 KB Snatch 55/35

Skill: Heaving snatch balance WOD: 30 Second Barbell Hold on Back 165/115 7 Back Squats 30 Second Barbell Hold on Back 12 Chest to bar...

Power clean + Push Jerk 4 Rounds for time: 20 Wall ball shots 10 Toes to bar 10 Games push ups

Skill: Hollow position on bar WOD: 12 minute AMRAP 10 KB clean & jerk (left) 24/16kg 15 KB swings 24/16kg 10 KB clean & jerk...

Hang power snatch 3 rep UB max 3 Rounds: Run 800m Rest 2 minutes

Hollow/Arch Skill work 3 rounds for time of: 50 Double-Unders 20 Steps OH Lunges in place (75/55) 25 Burpees