Warm Up: – AMRAC 8
200m run
10 S/A kb swings (each arm)
10 burpees
10 “heavy” wallballs
10 GHD situps
Strength: – 4 sets in 18 min
Clean + Hang clean + 2 jerks
45 sec weighted plank @ 45/25
WOD: – For Time:
7 – 5 – 3 – 1
Squat Snatch
Bar MU
100m run
Rx+ 155/105
Rx 135/95
Sc 95/65 / 1 C2B pullup + 2 ring dips
Lite 75/55 / 1 Pullup + 3 pushups
