Warmup

  • 200 Meter Run
  • Quad Stretch
  • Knee to Chest
  • Solider Kicks
  • Knuckle Drags
  • Side Lunge
  • Cradle Stretch
  • Walking Samson
  • Walking Spidermans
  • Walkouts
  • 10 Air Squats
  • Squat Therapy
    • Russian Baby Makers
    • Wall squat (to a 16 in box)
    • Pole squat
    • Bar squat

Strength

Overhead Squat + Snatch Balance complex

OHS + Snatch Balance – 3 rounds

Squat Snatch

  • On the Minute x 8 (2 Rounds)
    • Minute 1 – 3 Reps @ 77%
    • Minute 2 – 2 Reps @ 82%
    • Minute 3 – 1 Rep @ 87%
    • Minute 4 – Rest

WOD

3 rounds for time

  • 30 Hang Power Cleans (115/80)
  • 30 Wall Balls (20/14)
  • 30/21 Calorie Row