Warm Up/Mobility

1min. Single Leg Flexion L/R

1min. Hip External Rotation on Box L/R

1min. Super Frog L/R 45#plate

1min. Hamstring Posterior Stretch L/R

400m Run 75%

15 PT

15 GM

15 Squats

Strength

“Power Clean”

5x75%

3x85%

1x95%

WOD for timeI

In the sun or the in the rain (outside WOD)

400m Cash in Run (one athlete at a time)

50m plate pinch walk 45/25# (one athlete at a time)

20 KB OH Squats 53/35# (10L/10R-one athlete at a time)

30 KB Swings 53/35# (alternating between athletes every 10reps)

400m Cash out Run (both athletes run at the same time)