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WARM UP
Ride 10 Cal
2rd of
10 Arch Hollow Swings
10 Push Ups
10 Air Squat
Ride 10 Cal Backwards
Dynamic Stretch
Snatch Warmup
STRENGTH
Squat Snatch
1 set of 3 Snatch Balance
5@50%, 4@60%, 3@65% (2)@70%
WOD
For Time:
5 rounds
10 Pull-ups
10 T2B
10 MedBall Cleans
Floater – 2 20m.YOKE Carry 35#/15# on the corners
ICING
Nordic 20 reps
30 Stick Sit ups
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