WOD:

#biggie smalls

21-18-15-12-9-6-3

Front squat (155/105) Scale as needed *Taken from ground*

C2B Pull up (Scale-pullup, ring row, jumping pullup or KB rows)

STRENGTH:

Squat Clean work (15 min)

2×2 Hang Squat Clean
2×2 Squat Clean
1 Hang Squat Clean
1 Squat Clean

CASHOUT:

1-2rds

Min 1: :40sec Abmat Sit Ups

Min 2: : 40 sec Banded Good Mornings

Min 3: :40 Hollow Rock or Hold

Min 4: :40 Superman Hold

COMPETITORS:

SESSION 1:
1. Clean
A. 2×2 Hang Squat Clean
B. 2×2 Low Hang Squat Clean
C. 2×2 Squat Clean
D. 1 Hang Squat Clean
E. 1 Low Hang Squat Clean
F. 1 Squat Clean

2. Jerk
A. Work up to a 2 RM Push Press
B. 5 sets of: 2 Front Squats + 1 Jerk – from a rack

3. Gymnastics Pushing
75 Ring Dips for time

SESSION 2:
1. Conditioning
12-9-6 reps for time of:
Squat Cleans, 225/155
Muscle-ups

2. Running
All at 1 mile pace (perform on True Form if you have one)
4x200m – 1 min walk between reps
Rest 1 minute
3x300m – 1 min walk between reps
Rest 1 minute
2x400m – 1 min walk between reps

3. Midline Accessory Work
10 x :15 L-sit