WOD
Strength
Snatch: 3-Position (Hip/Above Knee/Floor) – Starting with empty bar work to 65-75% in 5-6 sets
Conditioning
In teams of two or three, Running Pyramid (28 min cap):
1200M Run (split equally)
800M Run (split equally)
400M Run (split equally)
800M Run (split equally)
1200M Run (split equally)
Split each row equally. Strong runners in teams of 2, beginners or those who want to on teams of 3.
Mobility
Couch Stretch – 1 min e/s
Calf Smash – 1 min e/s
Quad Smash – 2 min