-Warm Up-


2 rounds


10 walking Samson lunges

6 goblet squats

8 eccentric ankle dorsiflexion

6 dumbell push press with a 2 sec pause at the top

8 median nerve floss



-Strength-


Front Squat


Establish a 1 rep Max



-WOD-


For time: 20 minute cap (catalysts 10min)


Teams of 4


100 synchro thrusters


2 athletes work at a time

2 athletes rest


*bottom of the Squat together + locked out at the top together


*every time the bar hits the ground 5 synchro bar hops