Warmup
Aerobic Run 400 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
SQUAT - BACK or Front
20 air squats
15 empty barbell
build a few sets to 70%
then, 3x3 @ 70%-85%
5x3 Sn Grip Deadlift + Sn Pull (110% of 1rm snatch)
WOD
buy in run 400
5rft
5 Snatches 105/75
5 OHS
5 hspu
buy out run 400
RX+ 135/95 - defecit hspu (45/25)
RX++ 155/105 defecit hspu (2-45s/45)
Optional CASH OUT: on own
2 rds of Cindy (post on challenge board)