Warm-up
3 sets of Lunge Complex
5 Forward Lunge Each Leg
10 Cossack Squats
5 Reverse Lunges Each Leg
:30 Samson Stretch Each Leg
then…
3 sets
5 Squat Therapy
:20 Arms OH Bottom Squat Hold
Weightlifting
Front Squat (1×3)
15 Min to find 3 rep
Metcon
Metcon (Time)
For time:
100m Run
16 Snatch (135/95)
36 C2B
200m Run
36 C2B
16 Snatch
100m Run
*15 min cap
