Warm-up

Every 2 minutes for 12 minutes:

1. 300m Run
2. 300/250m Row
3. 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