Speed:
A March: 2 x 20yds
A Skip: 2 x 20y
Russian March/Skip 2 x 20y
Butt Kicks 2 x 20y
Chicken Run 2 x 20y
Build Ups: 3 x 60yds
Falling Starts 4 x 15 yes
Parachute Sprint 3 x 40yds
Strength/Olympic:
1.) Power Snatch: 4 x 3
2.) Squat: 4 x 8
3.) Single Arm KB Bench Press: 3 x 8E
4.) Inverted Row: 3 x 8-12
WOD:
3 Rounds for Time:
– 10 KB Swings
– 15 KTE
– 40 Single Unders (20 DU)