Warm Up: (5 mins)
1 length:
walking lunge open to side angle
quadraped crawl
20 good mornings no load
spend 1 min in bottom of pole squat position
Front Squat 4 x 4, last set is a moneymaker, max reps 4+ (16-20 mins)
same weight all the way through, set starts when you are at your 4RM weight 3-4 min rest btwn sets
WOD (27 mins): 3 rounds of each, 1 minute work, 2 minutes rest for max reps of:
A: KB Snatch, alternating arms (55/35)
B: Double KB Jerk (55/35)
C: Goblet squat (55/35)
Rx 2: Less weight
You will complete all three rounds of one movement before moving on to the next one. We will start everyone at different stations to accomodate the station that requires two kbs
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