Warm up:
400m row
6 tea cups, bear walk x 2
2 rounds; 4 toes to bar, 12 squats, 9 sit ups

3-5 min roll out/personal mobility

Strength: Over head Squats
10 mins time cap, find 1 RM.

WOD A:
7 min time cap:
400m run
30 sit ups
30 air squats
Max power snatch 135/95 (75% of snatch - same weight should be used for both wods)
Score is # of snatches

Rest 5 mins

WOD B:
7 mins time cap
400m run
30 sit ups
30 air squats
Max power clean 135/95 (75% of snatch)
Score is # of cleans


MOBILITY: Wall Stretch, Pigeon, quads, shoulders


PLEASE take the time to stretch! Its very important to your health and staying injury free!!!

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