WARM-UP:

Passthroughs                                

Leg Swings                                     

Bear Crawls                                 

Duck Walks

 

WOD: 

1.  3 Pos. Snatch (15mins)

(1) Pockets

(2) Knees

(3) Mid Shin, but off the ground pause for a full 2 seconds at each position.  work up to a heavy set. 

 

2.  Back Squat

3 x 5 across

                                                         

3.  3RFT:

400m Run

10 Cleans, 135/95

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