Warm Up: – AMRAC 8
10 kb swings @ “medium”
10 kb goblet squats
5 burpees
Bridge run
Strength: – In 20 min complete 5 sets
Snatch grip deadlift: 5 reps @ 3112
Base loads off of SNATCH 1RM
– 90%, 95%, 100%, 100+, 100+
10 ring rows with feet elevated
WOD: – AMRAP 10
15 straight leg situps
10 plate jump overs @ 45/25
5 wallball 2 for 1’s @ 20/14
