Skill: 

EMOM x 5

3 Strict HSPU, 7 Hollows 

(Please make sure you can do the HSPUs unbroken, so use the necessary risers!)

 

Strength: 15 mins to find 1RM Front Squat

3-3-2-2-1-1-…

 

4 mins transition 

 

WOD: 

12 mins AMRAP 

3 snatch 135/105

6 Clean and Jerk 135/105

9 Chest to Bars (pull ups)

54 DUs

 

72 reps per round

 

Core Finisher: 

15 sec Superman Hold, 10 sec rest, 15 sec Hollow Hold, 10 sec rest

then Plank hold for 1 min

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