Warm-Up:
– Quad Hip Rotations
– Partner MB Rotational Toss
– SL MB Catch
– Drop Jump on Plate (stick the landing)
Dynamic Flex:
– Lateral March + Skip
– Lateral Lunge
– 5 – 10 – 5
Strength/ Skill:
12 min ALT. EMOM
1. 25 Yard Clean Grip OH Walk @ 65-75% of Snatch
2. 1 Rope Climb or 3 Lying to Stand
3. 50 Yard Farmers Carry @ 70/53
4. 6 Alternating DB Snatch
WOD: FOR TIME
– 10 Box Jump Over
– 10 OHS @ 95/75
– 10 Box Jump Over
– 20 OHS @ 75/55
– 10 Box Jump Over
– 30 OHS @ 45/35
REST 5 MIN
– 3:00 Max Calories Air Assault
Recovery:
– Smash Quad
– Couch Stretch
– Banded Supine Wall Squat
– Banded Piriformis