Thursday, September 20 2018

Warm-up: Every 90 seconds for 3 rounds
5 Bar-Over Burpees
6 V-Ups
7 Hang Power Snatch (empty bar) 

Strength: 3 Sets
Single-Leg Deadlift 6-8 reps per leg
Rest 60 seconds
Barbell Glute Bridges 6-8 reps
Rest 60 seconds
Side Plank x 0:45 per side
Rest 60 seconds

WOD: 10 RFT (15 min cap)
5 Bar-Over Burpees
6 Toes to Bar
7 Power Snatches 75/55

L2: 65/45
L1: 55/35