Warm up

• 400 m run 
• 2 hill sprints 10 sec.
• 100 SS
• 2x lengths of room death jumps 
• 1ps – 15 sec hold lunge position, keep 90 degrees, everything is tight and hold and squeeze
• review snatch and release arms and ankles  

 

STRENGTH or kettlebell swings

SNATCH, look in your books  Every 2:00 for 16:00: Set 1-2:         4 @ 65% Set 3-4:         3 @ 75-80% Set 5-6:         2 @ 85% Set 7-8:         1 @ 90-96% WOD 10 minute AMRAP 50 Double Unders/100 SS  15 box jumps side ways  ACCESSORY 5 Sets: :20 hollow body hold 10 V-ups 5 hollow body rocks :20 tight arch hold, on stomach