Warm-up
Alternating tabata of double unders and goblet lunges.
Then
6 rounds of
3 single arm snatches each arm
7/5 strict toes to bar
Quick stretch of the hips then warm up the squat.
Strength
Complete 15 minutes of this sequence, on the minute.
Minute 1- 4 High Bar Back Squats
Minute 2- 1 Front Squat
Minute 3- Rest
Minute 4- 4 High Bar back squats
Minute 5- 1 Front Squat
Minute 6- Rest
Complete 15 minutes in this sequence. The weight should remain the same for the set of 4 back squats as the single on the front squat. Ideally the weight should be challenging an remain the same throughout the 15 minutes
WOD 1 (15 min)
Complete for time (5 minute hard cap)
35 Toes to Bar
10 Power Snatches (165,100)
Rest 5 minutes
Complete for time (5 minute hard cap)
20 Toes to Bar
6 Power Snatches (165,100)
Do not pace round 1 for round 2.
WOD 2 (10 minute hard cap)
25 Kettlebell Swings (2,1.5)
75 Double Unders
30 Alternating Goblet Lunges
75 Double Unders
25 Kettlebell Swing