Warm Up
30/20 Calorie Bike
Then
10 – 8 – 6
-BB Snatch High Pulls*
-Front Squat
-Strict Press
-Front Rack Lunge
-Barbell Rollouts
*From the Pockets
Mobility
Hamstring Stretch
Quad Stretch
Strength
E2MOM12
Box Squat
3 Reps
WOD (18 Minute Cap)
50|40 Cal Bike
40 Thrusters 95|65
30|22 Calorie Bike
20 Power Snatches
Schwinn Bike = 75|60, 45|30
Level 2 – 40-30-20-10
Level 1 – 30-20-15-10
ADV- 115|75
Extra Work
30-2010
GHD
T2B
Wall Ball 20|14