Warmup

  • 200 Meter Run
  • Quad Stretch
  • Knee to Chest
  • Solider Kicks
  • Side Lunge
  • Cradle Stretch
  • Walking Samson
  • Walking Spidermans
  • Walkouts
  • 3 Air Squats + Broad Jump
  • High Knees
  • Butt Kickers
  • Skip for Height
  • Skip for Distance
  • Modified Barbell Warmup
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Snatch Grip Push Press
    • 5 Overhead Squats
    • 5 Snatch Grip Deadlifts

Strength

Snatch from hip
40% of 1RM – 1 set of 3 reps
50% of 1RM – 4 sets of 3 reps

Clean & Jerk
40% of 1RM – 1 set of 3 reps
50% of 1RM – 4 sets of 4 reps

WOD

For time

  • 800m Run
  • 50 Wallballs (20/14)
  • 40 Box Jumps (24/20)
  • 30 Burpees
  • 20 Power Snatches (95)