WOD November 22nd 2018

Strict Press

3-3-3

Core maintenance

1. Tabata Mash-up 1
   1. Hanging Knee Tuck Hold
   2. Handstand Hold
2. Tabata Mash up 2
   1. Ring Support Hold
   2. Bottom of a Plate overhead Squat Hold, 15/10 kg

Weightlifting Conditioning

 For time:
5 Squat Clean Thrusters, 40/25 kg
3 Squat Clean Thrusters, 50/30 kg
1 Squat Clean Thruster, 60/35 kg
— Rest 2-minutes —
5 Squat Clean Thrusters, 50/30 kg
3 Squat Clean Thrusters, 60/35 kg
1 Squat Clean Thruster, 70/40 kg
— Rest 2-minutes —
5 Squat Clean Thrusters, 60/40 kg
3 Squat Clean Thrusters, 70/45 kg
1 Squat Clean Thruster, As Heavy As Possible before cap

Time Cap 17 mins