Warmup: 400m Run
10R/10L Lateral Box Step Ups
10R/10L KB Halos @light KB
2 Rounds Of:
30 Seconds Front Rack Mobility Stretch On Box
8 Yoga Push Ups
3 Tempo Goblet Squats w/ 3 seconds on the way down + 20 Second Goblet Squat Hold
Strength: 18 minutes to complete A & B:
Strength A: 4 Sets Of: 4 X 2+1 (Power Clean + S2OH) @75% of 1RM Push Press/Jerk.
*Work in pairs, rest 90 seconds between sets.
Strength B: 4 Sets Of 4 Squat Cleans @same weight as A.
**Work in pairs, rest 60 seconds between sets.
WOD: 7 minutes AMRAP Of:
8 Ball Slams AHAP
6 Box Jumps @70/60cm