-Warm Up-
2x
10 lateral step ups
(5 per side)
5 Four Part Squats
10 banded good mornings
Then
800m run (bridge)
-Strength-
Back Squat
7-7-7 @60-65%
Axel or fat grip deadlifts
5-5-5 @ moderate weight (60-65%)
-WOD-
12 minute cap
3 RFT
400m run
10 power snatches 135/95