Core-X2

50 hollow rocks

50’ walk 2×53/35 oh

30 vsnaps

30 Russian twists

30 sec hollow hold

Strength –

Pausing Split Jerk

6 Sets of 2

Pause for a full 1 second in dip, and catch.

Pausing Front Squat

4 Sets of 2

Pause for a full 3 seconds in bottom of squat.

Wod – 15 min cap

10 rds

10 wall balls 20/14

3 snatches 135/95