23072024

Strength: Every 1:30 for 7 rounds

3-3-2-2-1-1-1 pause front squat (a second pause at the bottom)

3-3-2-2-1-1-1 front squat

WOD: For time

12push ups

16one arm dumbbell power clean

16push ups

20 one arm dumbbell power clean

20 push ups

24 one arm dumbbell power clean

50 box jump overs

24 one arm dumbbell power clean

20 push ups

20 one arm dumbbell power clean

16push ups

16one arm dumbbell power clean

12push ups

CORE: 3 Rounds

20/20 flutter kicks directly into 25 seconds hollow hold

rest :30-:45 between rounds