Pre Warm-Up
3 Rounds
20 Lunges
10cal Row
+
3 Rounds With Sling Shot
5 Lateral Steps
5 High Knee
10 Squats
Warm-Up
Dynamic
Squat Drills With Plate
Strength
A.) Front Squat
1.) Work To 92% For 1×3
2.) Drop 30/20 For 3×3
*Drop 45/25 If 1RM Is Greater Than 365/185
*After Each Set, Perform 8reps, Parent Hamstring Work
WOD
3 Sets
400/300m Row (Goal = Sub 1:40)
12 Power Unbroken Snatch @ 95/65
90sec Rest
3min Rest
3 Sets
400m/300m Row (Goal = Sub 1:40)
10 Hang Squat Clean @ 135/95
Cool Down
1.) 5min bike – moderate
2.) Spend 10min on problem areas
