Warmup
Fartlek walk/jog/run 400 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
15 MInutes on the clock
A: 3 rds of 5 muscle snatch + 3 Back Squats
reset then:
1 snatch balance to 2 OHS
empty barbell - light weight
B: 1 Snatch + 2 OHS (get a few sets in of wod weight
PARTNER WOD
3 6 min amrap sprints
2person teams
5 Snatch 95/65
6/4 bike
2 min transition
5 Back Squat 95/65
8/6 Row
2 min transition
5 OHS 95/65
6/4 Ski erg
RX+ 115/85
RX++ 135/105
