Outdoors Primarily – Unless Cold & Dark
Warm Up
10 – 8 – 6
-DB Lunges with reach (Each Side)
-Sotts Press w/PVC or BB
-DB High Pull (Each Side)
-Explosive Single Leg Step Up (Each Side)
Strength
E2MOM12
1 Power Snatch
1 Squat Snatch
1 Overhead Squat
**Hands stay on the Bar
WOD
40 Box Jumps
30 Single Arm Snatches 50|35
50 Lunges with OH lockout (25 Each Side)
30 Single Arm Snatches
40 Box Jumps
Level 2- 40|25
Level 1- 30|15 30-20-40-20-30
ADV – 27|24”; 70|50
Extra Work
30-20-10
Ski Cals
GHD Sit Ups