-Warm Up-


2x


10 lateral step ups

(5 per side)


5 Four Part Squats


10 banded good mornings


Then


800m run (bridge)


-Strength-


Back Squat


7-7-7 @60-65%


Axel or fat grip deadlifts


5-5-5 @ moderate weight (60-65%)



-WOD-


12 minute cap


3 RFT


400m run

10 power snatches 135/95