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