We have a two part WOD today! Each piece should be fast paced. Barbell movements are light on purpose so make sure you scale correctly to perform big sets. There is 3:00 rest in between conditioning pieces that ensure you receive enough recovery throughout to sustain yourself.
Strength
EMOM 15:
1a) Farmer Carry x 100 meters, AHAP.
1b) Plate Carry x 100 meters against stomach, AHAP.
1c) Heavy Sledpull x 40 meters.
WOD
With a running clock:
0:00-7:00,
AMRAP of:
30 Double Unders
15 Power Snatch (75, 55)
From 10:00-17:00,
AMRAP of:
30 Double Unders
15 Hang Power Clean (75, 55)
10 Air Squats
L3: (65, 35)
L2: (55, 25) (Double Under Attempts)
L1: (45, 25) (x2 Single Unders)
Extra Credit
Banded Pushdowns x 100-150 Reps.