WOD
Warm-up
Box Mobility/Stretches into Dynamic Warm-up
2 Sets
6e/side Goblet Cossack Squats (stay low in transitions)
10e/side Single Arm KBS
5 Tall Box Jump
Strength
EMOM x 7mins
6 Front Squat (20X0)
*Use the same weight, or slightly higher, as in week 2 (10/7) and perform an added set this week (RPE 7-8/10)
Conditioning
AMRAP in 15 Minutes:
3-6-9-12-etc
Power Snatch (95/65) | (115/85)
Box Jump (24/20) | (30/24)
Pull-up | C2B
*200m Run at the end of each round