W.U.  Complete

  • 100 x  4 count Flutter Kicks
  • 50 x 4 count Mountain Climbers
  • 3 Min Plank

Skill:  Choose one of 3/ 10 Min development

  • Rope Climbs
  • Peg Board Ascents
  • Hand Stand Walks

W.O.D 20 Min AMRAP 0f

  • 30 x Double Under's
  • Rotate in 1 of the 3 Skills each round 
  • 10 x Burpees

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OLY Group:

  • Back Squat 1 RM + 25# / 62%  6 sets of 5 reps
  • Hang Snatch + OH Squat:  70% 2+1 (3), 72% 2+1 (3), 75% 1+1 (3)
  • Halting Snatch Deadlift 85% 3 x 5 sets
  • Snatch Balance:  Barbell work (speed)  
  • Strict Press:  ??? 5 x 5

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