-Warm Up-
2 rounds
10 walking Samson lunges
6 goblet squats
8 eccentric ankle dorsiflexion
6 dumbell push press with a 2 sec pause at the top
8 median nerve floss
-Strength-
Front Squat
Establish a 1 rep Max
-WOD-
For time: 20 minute cap (catalysts 10min)
Teams of 4
100 synchro thrusters
2 athletes work at a time
2 athletes rest
*bottom of the Squat together + locked out at the top together
*every time the bar hits the ground 5 synchro bar hops
