sand bag run

Warm Up

Oly Prep

 SKILL

Snatch and Clean

WOD

Snatch and Clean & Jerk
Heavy Single
EMOTM for 20 Minutes – 1-5 Reps of each

 After Bash

Weighted Push ups!!!

Endurance

Warm Up: Group Dyanmic / Running Mechanics Skill: Running Mechanics

WOD: 8 x 200m Run – rest 1 minute in between – hold splits 2-3 seconds After Party: Roll feet, heel chordes and ankles

Recover

Travel

8 x 200m Run – rest 1 minute in between – hold splits 2-3 seconds

Recover