WARM UP
10 min
50 m run
20 Bear crawls
2 Wall Walks
5 Pull Ups
10 Jump Lunges
10 V- SIt Ups
50 m run
20 Bear crawls
2 Wall Walks
5 Pull Ups
10 Jump Lunges
10 V- SIt Ups
STRENGTH
Front Squats
10 reps to 4 reps
Start at 65 % 1RM & work up to 80 % 1RM
Start at 65 % 1RM & work up to 80 % 1RM
WOD
D B Snatches / D B OH Lunges
20 min AMRAP
10 DB Snatches (Alt) #45 W #55M
10 D B Lunges OH (Alt) #45 W #55M
200 m Run
10 DB Snatches (Alt) #45 W #55M
10 D B Lunges OH (Alt) #45 W #55M
200 m Run
