Warm up
30 hollow rocks with the medball
3 rounds of
• 5 MB Overhead wall tosses
• 5 MB Slams
• 5 2for1’s
• 5 MB slams
30 hollow rocks with the medball
Strength (20min)
Front Squat with chains
5 X 2
Alternating between speed and strength sets (5 sets of each for a total of 10 sets).
WOD (20 minutes)
6 Rounds
7 Power snatches (115,75)
10 Up and over the box jumps
Level 2 (95,65)
Level 1 (65,35), Step up and over the box, 4 Rounds
Cash Out –
With a partner
Max Body-weight Bench Press X 2