Warmup
3 min warm up
Bike, Row or Jog
Jog around 2 full rounds
stationary movements:
10 alt lunges l+r=2
10 side to side l+r=2
10 air squats - pause + drive through heals
Sprint down - Jog back
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum
Skill Work
A: DEADLIFT 4X8 AHAP
B: DUMBELL BICEP CURL 4X8 AHAP
WOD
WCG -POWER SNATCH - T2B - RUN
15 min amrap
15 Power Snatch 115/85
15 t2b
200 m Run
Cash Out
100 WEIGHTED SIT -UPS
45/25, 25/15
