Warm-up
Run 200m
20 Jumping Air Squats
10 Pass Throughs
Run 200m with Sandbag
10 Pass Throughs
10 Overhead Squats w/ PVC
Run 200m with Sandbag + light KB
Roll/stretch lats & t-spine
Then 3 rounds – Start with barbell, increase each set
1 Snatch Balance
1 Overhead Squat
1 High Hang Snatch
1 Mid Hang Snatch
1 Snatch
Oly
Every 2 Minutes for 14 Minutes
Snatch
– High
– Mid
– Floor
Strength
Back Squat
5-5-5
WOD
400m Run
21 Overhead Squats (155,105)
400m Sandbag Run (4,3)
15 Overhead Squats
400m Sandbag Run + KB (1.5,1)
9 Overhead Squats
Open (135,95)