6.9.26 CRATER   Recently updated !

WARM UP
4 min bike (1min easy, 30s mod, 1min easy, 30s hard, 30s easy, 20s mod, 10s sprint
2x through: (barbell from rack)
5 zombie front squats
5 front squats
3 1+1/4 front squats
Dynamic Stretch

STRENGTH
Front Squat + Jerk

2 x (2+2)@ 50% Of Jerk 1RM
2 x (2+2) @ 60%
1 x (2+2) @ 70%
1 x (2+2)@ 75%

WOD
For Time:

800m run
30 pistols
40 c2b/pullups RX+ OR
40 Pull Ups RX
-rest 2 min-
40 c2b/pullups OR
40 Pull Ups
30 pistols
800m run

ICING
Foam Roll
Feet Up the Wall 2 Min