Golden Empire Training

Warm-Up:
3 Rounds Not Timed:
5 Sandbag Thrusters 35#
Run 200m

Dynamic Warm-up

WODs:


Strength:
Front Squat  or Back Squat 3x3 or 3x5
Rest 5-10 mins, then:
Max weight Back Squat 21 reps unbroken

MetCon:
As Many Rounds As Possible In 12mins:
3 Push Jerk 145#
6 Box Jumps 24"
9 Toes-to-Bar

Endurance:
Run: 3x (200m, 400m, 600m) rest time = completion time
Row: 3x (250m, 500m, 750m) rest time = completion time

Pics: Working technique, Latta: Push-Jerk, Mom: Snatch