Warm up: 3 Rounds- 10 Kipping Swings, 3 Skin the Cats, 200m Run
A. Strength – Front Squat -5×5 @75% 1RM (rest 1 Min between)
B. WOD – 15 Minute AMRAP
10m HS Walk (Scale: 45 Second HS Hold or 20m Bearcrawl)
20 Pistol Squats (Alt)
30 Double Unders
OLY LIFTING
A. 15 Minutes to Build to Heavy Power Snatch Double – Focusing on dropping under the bar, and keeping the feet in a squat position.
B. EMOM 10 Minutes: 1 Squat Snatch, 1 Power Snatch, 1 BtN Push Jerk (Snatch Grip) @75% 1 RM Squat Snatch
C. 3×15 Hip Extensions (weighted)
