Warm-Up/Dynamic Flex:
– 500m Row
– Lateral March
– Lateral Lunge
– Lateral Skip R/L
– Crossover Step w/ Reach Back
– Snapioca R/L
Skill:
3 Rounds of:
– 30 DU (or practice)
– 10 Pistols
– 10 K2E or T2B
– 20 Walking Lunges @ BW
Strength:
Squat: 5 x 5 @ 65% Every 2 minutes
WOD:
4 Rounds of:
2 minutes of
– 250m Row + Max (Squat) Clean @ 135/95
2 minutes rest
Accessory:
1.) Wtd. Back Extension w/ Static Row: 2 x 10E
Recovery:
-Roll Ham/IT
-Lax Ball Glute
-Fab Four