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