Warm Up: 3RDS- 10 OH Squats wallball, 10 medball cleans, 10 push-ups
Mobility: Oh Squat mobility with partner.
Strength: Strict Press 3×3 (70%/80%/90%+)
WOD – For Time
400m Run
21 Hang Squat Snatches (55/35kg)
400m Run
15 Hang Squat Snatches
400m Run
9 Hang Squat Snatches
*200m Run every time bar is dropped*
Fitness Scale
21-15-9
400m Run
Snatch (40/30kg) (SX:30/20kg)
Cooldown: Rollers – calves + upper back + quads
OLY LIFTING: Cleans + Push Jerks
