Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
Skill Work
A. Back Squat
3x5 - 55%, 65%, 75%
B. Snatch Balance
3x3 - 55%, 65%, 75%
Metcon
5 rounds
500/400m Row
12 OHS (95/65)
