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Warm Up: – AMRAC 6

12 kb walking lunges (chest hold)

9 kb swings 

6 jumping knee tucks

5 min to lift & load into 55% BS 1RM

Strength: – Back Squat

10 reps @ 55-60%

5 reps @ above + 25#

10 reps @ 60-65%

5 reps @ above + 25#

10 reps @ 65-70%

WOD: – 3 rounds for time:

20 box jumps @ 24/20

15 kb snatch @ 53/35 (R-arm)

10 strict HSPU

15 kb snatch @ 53/35 (L-arm)

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