Warm-up
Dynamics
30s high knees
30s squat Jumps
30s Burps
30s Lunges
30smountain climbers
30s burpees
Oly/Warm-up
EMOM10
2 Snatches
-start light and gradually add weight as you warm-up. End at your starting weight for the workout
WOD
5-4-3-2-1
Rope Climbs
Squat Snatch (165,110)
Regional- 150,100
Open- 135,85
Strength (15 Minute Cap)
“Totally Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift @70% of Max
Back Squat@ 75% of Max
Strict Press @80% of Max