Warm-up – Jog w/footwork 3 min. Agility. Dynamic Stretch
Strength – Snatch Balance / OH Squat
50% 3+5×5
WOD: BARBAROSA
3 rounds for total reps:
Snatch
Ring Row
Wt. Situp
Row for Calorie
Wallball
Fight Gone Bad Style
1 min rounds with running clock.
Icing – Barbell Crush Quads and Hammies