Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Front Squats - 8 Back Squats
Strength/Lift: Complex - E :90 x 6 Sets - build up
Snatch Pull (from floor) + Hang Snatch Pull + Snatch (from floor) + Overhead Squat
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Rotating EMOM x 10 Mins
Min #1 - 6 Back Squats
Min #2 - 3 Front Squats
*Build up - use same load on both before moving up for the next set
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WOD: For time
Buy in
25 Double Unders L1, 50 Double Unders L2, 100 Double Unders L3
Then
21-15-9
Deadlifts - 95/65 (H), 155/105 (F), 225/155 (S)
Box Jump Overs - 20/14 L1, 24/20 L2 & L3
Then
Cash Out
50 Wall Ball - 14/10 L1, 20/14 L2 & L3