Strength:
15 min to find a frontsquat 1RM or heavy single
Skill WOD:
EMOTM 6 Min
A: 1 Min of ME Strict HSPU or HS walk ups/kick ups or holds. (Depends on athlete.)
B: 1 Min of Hollow Rock Holds or planks if too difficult.
C: 1 Min of bar hangs. (Pull up style hang with engaged scapula.)
WOD:
With A Running Clock:
0:00 to 8:00 min:
4 Rounds For Time:
21 Air Squats
15 KB Snatches (Switch as needed.) 20/12
9 Pull Ups (Any style.)
8:00 to 16:00 min:
3 Rounds For Time:
15 KB Push Press (20/12) Switch as needed.
12 Hang Power Cleans (95/65)
9 Push Ups
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