Warm-Up (2 rounds):
– SL Catch
– KB Windmill 8-10E (light)
– Banded Running Man – slow & Controlled: 10E
Dynamic Flex:
– Lateral Lunge
– Lateral Skip R/L
– Lateral Straight Leg Skip R/L
Strength/ Skill: 16 min Alt. EMOM
1.) 3 Strict Press (building)
2.) 10 alternating Pistols (modify as needed)
3.) 5 Renegade Row
4.) 1 Rope Climb (sub 2-3 Lying to Stand)
Olympic:
1.) 3 Position Snatch (High Hang, Hang, Floor): 73%, 78%, 83%, 73%, 78%, 83% – Every 2:15 (uses straps if you have them)
2.) Good Morning: 3 x 10 Building
WOD:
Air Assault: 5 x 30 sec. Sprint every 2:00
Recovery:
– BB Quad Smash
– Couch Stretch
– Roll Out Lat
– Puppy Stretch