WARM-UP
Run 200 m, then:
AMRAP 7
3/3 SA KB DL
4/4 SA KB Russian Swing
5/5 SA KB High Pulls
12 KB Walking Lunges,
then: Run 200m
STRENGTH
EVERY 1:30 x 7 SETS
1 Snatch Deadlift
+
1 Below the Knee Snatch High Pull
+
1 Below the Knee Hang Power Snatch
+
1 Above the Knee Hang Power Snatch
*Start light and build to moderate.
WOD
AMRAP 12
10 DB Power Cleans (50/35)(35/20)
10 DB Sumo Deadlift High Pull (50/35)(35/20)
20 Mixed Grip Lunges**
**10 Lunges with KB In Suitcase Hold, and DB in Front Rack, then 10 Lunges with DB in opposite hands.
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