-Warm Up-
2 rounds
8 kossack squats
40 doubles or 40 singles
6 single arm Russian swings
8 sciatic nerve flosses
6 lateral step ups
-Strength-
4-5 sets or 25 minutes which ever comes first
Single leg back rack lunges (5)
- good controlled reps for quality, perform all 5 reps on 1 leg before switching
-WOD-
AmRaP 15
30 doubles
15 wall balls 20/14 – 10/9 foot
30 doubles
10 hang power snatches 95/65
Doubles or x2 singles
