WOD : 4/17/2018

Tuesday

Strength/Skill

A1 - Push Press
rest 90 seconds
5 sets of 6 reps (tempo is 12x0, pause 2 count at the bottom of the dip position) 

B1 - Hang Power Clean
rest 2 minutes
3 x 3 (tempo is 31x0, 3 count to the knee and 1 count pause at the knee) 

Conditioning

30 Sec Amrap Double Unders
30 Sec. Amrap strict pull ups (normal grip) 

rest 1 minute

30 Sec. Amrap Barbell Bent Over Rows (tempo 3010 and shooting for 10-15 reps a set
30 Sec. Amrap HSPU (Strict at tempo 2010, if no strict

rest 1 minute

REPEAT 4 more times


Accessory
2 x 15 hammer curls
2 x 15 skull crushers (barbell or db)