06.25.2018

Warm up:

3 Rounds, not for time, done as a group)

10 Pause air squats (perfect form)
10 Cossack squats
10 Pause supermans
30 second high plank hold
rest 30 seconds

Strength:

warm up, then EMOM 14:00 (7 Rounds)
1. 7 Push press (heavy, unbroken, from rack)
2. 14 Goblet squats (AHAP)

Conditioning:

For Time
30 Alternating Dumbbell snatch (50/35)
200m run
20 Alternating Dumbbell snatch (50/35)
400m run
10 Alternating Dumbbell snatch (50/35)
600m run

Recovery:

1 – Anterior compartment smash; 4:00
2 – Single leg flexion; 4:00