Warm-up
30s Work|15s Rest
-Single Leg V Ups
-Snatch Grip Deadlift
-Single Leg Touchdowns
-Box Crunches
-Snatch Pull
-Box Step Overs
-Strict Hanging Knee Raises
-Overhead Squat
-Box Jump Overs
Hollow Rock Challenge Week 6
60 Hollow Rocks
Strength
E2MOM12
Snatch Complex
1 Snatch Deadlift
1 Snatch Pull *
1 Hang Squat Snatch (at/above knee)
1 Overhead Squat
*Snatch Pull – just a shrug, no high Pull
WOD (18 Minute Cap)
Every 3 Minutes Until You Can No Longer Complete the Rounds/reps
9 Overhead Squats 115|75
9 Toes to Bar
9 Box Jump Overs
12 Overhead Squats
12 Toes to Bar
12 Box Jump Overs
15 Overhead Squats
15 Toes to Bar
15 Box Jump Overs
18 Overhead Squats
18 Toes to Bar
18 Box Jump Overs
21 Overhead Squats
21 Toes to Bar
21 Box Jump Overs
…
Level 2 – 95|55
Level 1 – 75|35
Extra Work
4 Rounds
50 Double Unders
50’ HS Walk*
ADV –
3 Rounds
100 Dubs
100’ HS Walk
*sub 3 Wall climbs or a 50ft double overhead kb carry 1.5|1’s