Warm-up
Every 2 minutes for 12 minutes:
- 300m Run
- 300/250m Row
- 100’ Single Arm OH Dumbbell Lunge (switch arms at 50’)
Mobility
Couch Stretch
Shoulder Rolling
WOD
800m Run
40 Thrusters (75,55)
1000m Row
40 Single Arm Snatches (50,35)
Rest 3 Minutes
400m Run
20 Thrusters
500m Row
20 Single Arm Snatches
Level 2- 65,45/ 40,25
Level 1- 55,35/ 30,15
Challenger – Medball Thruster; Full KB Swing
ADV – Snatch =70/50
Extra Work
4 Rounds
5 Stone over Shoulder (135/95)
5 Bar Muscle Ups
5 Stone Hug Squats
10 Strict HSPUs
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