Warm-up
10 Min Air squat,
10 min Snatch with dowel
Strength
Power snatch up to 3 rep max
WOD
10 Min Cindy:
5 pullups,
10 pushups,
15 Air squats
Skill: Chest to bar 5 Rounds16 Calories 8 Plate squats 8 Plate row 50’ Plate overhead walking lunges
In 8 sets, work to a heavy set of 2 deadlifts, not touch and go 5 sets, every 3:00 minutes:10 heels elevated goblet squats10 feet
9 Min Amrap BBW50’ Walking lunge 25’ Seal slider 20 sit ups 25’ bear crawl Every 4:00 x 3 MWG = 12 min5 BB back squats 6 shuttle runs 12
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