Warmup> ROM, dynamic stretches, 10 squats – hold the bottom for 10 seconds then jump up, Burgener Warmup
Strength:
Back Squat
Warmup to 80% of your 1 RM, then
10 sets of 3 reps with 20X tempo, rest 1 minute between sets
Rest 3 minutes then:
Snatch
Warmup to 80% of your 1 RM, then
10 sets 3 reps, rest 1 minute between sets
WOD: 15 Min AMRAP
5 Pull-ups
10 Calorie Row
Cooldown: 15 weighted back extensions, roll out and stretch
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