13.1.16

A. Strength

 7 rnds of Paused Heavy (2-3sec) Front Squats 1-2 reps every 90 sec

B. Olympic Weight Lifting/Skill

Alternate Emom x 10

1. 7 Snatch Dead Lifts + 5 Power Snatch + 3 OHS (heavy load) odd
2. 5-10mt Handstand Walk even

C. Conditioning

For Time

60 Kcal Row
40 Toes To bar
30 Thrusters (45/30kg)
20 Facing Bar Burpees

D. Interval Work

2 rnds

30 Hollow Rocks
20 Heavy Renegade Rows
10 GHD Sit ups

Rest 3 min