Warm-up
Alternating Tabata
1. Air Squat
2. Double Unders
-Spend time stretching the lower back and hamstrings
Strength
Back Squat
5-5-5-5
-warm-up snatch between sets
WOD
21 Snatches
Rest 3 minutes
15 Snatches
Rest 3 minutes
9 Snatches
Games 155,105
Regional 135,95
Open 115,80
Midline
Every 2 Minutes
Run 200m
In the remaining time: max effort L-sit hold