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)
