Friday’s WOD

Warm-up:

EMOM 8, alternating:
a) 50′ High Knees + 50′ Buttkickers
b) 5 Pushups + 10 Mountain Climbers

Notes
Mountain Climbers: Left + Right = 1

3-2-1 Romanian Deadlift w/pause below knees
3-2-1 Clean from Hip
3-2-1 Clean from Below Knee

Strength: 

Pause Clean 1RM

WOD:

30-20-10 For Time:
Wall Ball, 20#/14# to 10′
Burpee

TIMECAP: 9:00

Extra Work: Pause Snatch 1RM

Notes
Pause directly below knee for two seconds, then finish the lift without allowing the bar to drift downward from that position.