WOD
Mobility
LXB/Foam Roll: Glutes/Hip Flexor
Kneeling Stretch
Dynamic Warm-up
Primer
2 Sets
100m Jog
3 Strict Chin-up + 10sec Hold @ top
5 DBall Slams (20-40#) + 5 Medball Goodmorning
Strength
Deadlift: 20 Minutes to build up to a heavy, but PERFECT, 1RM. No injuries allowed.
Conditioning
AMRAP in 12 Minutes:
200m Run
10 Alt DB Snatch (50/35)
30′ Single Arm DB OH Walking Lunge (L)
10 Alt DB Snatch (50/35)
30′ Single Arm DB OH Walking Lunge (R)
10 T2B