STRENGTH: 5-7 sets of- F Squat 5 reps with 3sec pause at bottom
Or
5 sets of- Hang Clean with 3 sec pause at bottom, x 3 reps.
WOD: (Mash the taters!)
5 Hang power cleans
10 Box Jumps
15 Sit-ups
x10min AMRAP
L1- 205/145, 30/24, GHD
L2- 135/85, 24/20, Strict
L3- 95/55, 20/14, arm throw
At the 13min Mark
:15sec of Hollow hold
:15sec of Hollow Rocks
:15sec of V-ups
:30sec rest
x 5 Rds
17mins