Warm Up
Repeat For 5 Minutes
30 Plate Hops
10 Plate Ground To Overhead
6 Plate Goblet Squat With A 5 Seconds Pause
Back Squat
Every 2 Minutes On The Minute: Waving The Weight Up And Back Down Or Work Technique
5-3-1-5-3-1-5-3-1
WOD
21-15-9 Reps For Time (8 Minute Time Cap)
COMPETITVE
Air Bike
Single Db Snatches (60/40)
PERFORMANCE
21-15-9
Single Db Snatches (40/30)
LIFESTYLE
4 Rounds
7 Cal Air Bike
10 Single Db Snatches
Cool Down & Dismissal
100m Walk
Quad Stretch
Hip Flexor Stretch
Forward Fold