WOD

10 minute EMOM

Even: Strict toes to bar

Odd: Strict HSPU

Every 3 minutes for 5 rounds

5 Front squat (from floor)
10 Good mornings (from rack)

Power clean (heavy): 3x2

For time
10-8-6-4-2 of
Squat Cleans @70/50kg
Cal Bike/Row/Ski

Rx+: 85/60kg
Time Cap: 12 mins

Box Squat
8 x 2 heavier than last week, every 60-90s.
- Controlled descent, explosive ascent

Warm up
14:00 AMRAP
5 Inchworm + push up
10 Rubber band split
10 Pass through
5 Ring row
5 Burpee
5+5 Walking lunge
2:00 Ski/row/bike

4 Rounds for quality
5 Strict pull up or jumping pull up
:30 Handstand hold or dumbbel hold
30 Douple under or 60 single under

Conditioning
3 Rounds
:30 work :30 rest
1. 10 Push up + max Air squat
2. Dumbbel hang power clean
3. Ski

Rest 3 min

3 Rounds
:30 work :30 rest
1. Plate lift
2. Row
3. Abmat sit ups

Cooldown
5:00 bike
5:00 mobility

Do this prior to class:

2 RNDS of
10 Dorsiflexion matrix L
10 Dorsiflexion matrix R
5 Reverse Lunge Progression L
5 Reverse Lunge Progression R
5 pistol 2 down 1 out L
5 pistol 2 down 1 out R

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Back Squat
4-4-4-4
TM (1 rep reserve every set)

Every 90sx4:
3 Squat Snatch
60% 1 RM Snatch

EMOM 3
Snatch Pull wth a pause (2s. in hang position)
3x2
80-90% 1 RM Snatch

EMOM 3
Snatch lift off (first pull)
3x3
80-90% 1 RM Snatch