Warmup

  • Easy jog 200m
  • Quad Stretch
  • Knee to Chest
  • Solider Kicks
  • Medium Jog 200m
  • Side Lunge
  • Walking Samson
  • Walking Spidermans
  • Fast Jog 200m
  • Push-up to Down Dog
  • Air Squats
  • Slow Burpees

Crossover Symmetry – Hip and shoulder activation program

Strength

9-7-5-3-1

Backsquat – build to a heavy 1 rep

WOD

5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into…

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)