Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
Empty barbell
- 5x good morning
- 5x Jeffersons
- 10x Strict Press
Strength / Skill
A. FRONT SQUAT 4X8 AHAP
B. DB PRESS 4X8 AHAP
goal: 3 second lowering phase each rep
WOD
For time
100 DUs
50 Power Snatch 95/65
30 burpee - no jump ness but must extend hips
Coaches Choice Finisher
