WOD:

 1)Front Squat:5 @ 70%, 5 @ 75%, 3 @ 80%, 3 @ 85%, Max Reps @ 90%

Warm-up appropriately upon starting rest no more than 2 minutes between your sets. For your final set go to failure, dig deep, and don’t be afraid to pause in the rack position for 5-7 seconds before going for another rep.

2) 8 minute AMRAP:

10 Alternating One Arm Dumbbell Snatch 70/50

30 Double-unders

As seen in the video below you must alternte sides on each repetition. Dumbbell must touch the floor on every rep, and can be put overhead in any manner you like.

httpv://www.youtube.com/watch?v=QreRoZAGR7Y

Excuse my language

Extra Work:

3) Stiff Leg Deadlift: 3 x 15

Rest 90 seconds between sets. Heavier than last time. This is a Stiff Leg, that means knee is locked out.

4 )Hollow Rocks: Accumulate 100

You should work to get this done quickly but that is not the main focus. Work on positioning, stop rocking when you lose position.

For results post weight of each set of Front Squats and reps completed on your last set in addition to Rounds and Reps for Met-con plus any scaling used. If you did Extra Work post weight for SLDL’s and total attempts to complete Hollow Rocks.

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