Pre Warm-up
3 Rounds with sling shot
5 lateral steps
5 high knee
5 squats
+
3 Rounds
10 KBS
5 inchworms
10 sit-ups
Warm-Up
Dynamic
Strength
A.) Front Squat
1.) Work to 85% for 1×2
2.) Drop 30/20 for 2×4
*If 1RM is greater than 365/185 drop 50/30
B.) Overhead Squat
4×2
WOD
3 RFT – 11min cap
30 DB Snatch @ 50/35
15 Burpee Box Jump Over @ 24/20
Cool Down
1.) 5min row – moderate
2.) 3min ski erg – moderate
3.) 3min pike
