A. Warm up
B. Back Squat
10 x @50%
10 X @60%
5 x @75%
5 x @80%
5 x @85%
SS: 20 x Russian Twist
C. 15 Min. time cap
50 Power Snatches 55/75#
Then,
5 Rounds FT
15 O/H Squats
9 Cal. Assault or Row
(200 Meter run or 150 Double unders)
D. Foam Roll | ROM Wod
Rx Program
Strict Press
10 x @50%
10 X @60%
5 x @75%
5 x @80%
5 x @85%
lateral Sidebends x 20
Oly:
Bent over rows
5 x 5 @75% of clean
12.1
7 Min. AMRAP
Burpees
Must touch target 6in. above you for rep to count.
