Warm-Up:
Dynamic Warm-up
WODs:
Strength:
Squat: 45% x 5, 55% x 5, 65% x 5
Snatch (squat) Technique Light: 5 x 3 (5 sets of 3)
Snatch (squat) Technique Light: 5 x 3 (5 sets of 3)
MetCon:
10, 9, 8, 7...1 reps for time of:
Kettlebell Swings 70#
Ring Dips (Deep! You should break parallel!)
Kettlebell Swings 70#
Ring Dips (Deep! You should break parallel!)
Endurance:
Run: 4 x 10min intervals, rest 2 mins between, or
Row: 4 x 6 min intervals, rest 2 mins between
Run: 4 x 10min intervals, rest 2 mins between, or
Row: 4 x 6 min intervals, rest 2 mins between
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