Fs max
Stoh max
Dl max
In 3 attempts e2mom

WOD
for time
40x air squat
400m run/ 200m walk
30x air squat
400m run/ 200m walk
20x air squat
400m run/ 200m walk
10x air squat
400m run/ 200m walk

(A)
20 minutes of light muscle snatches.
Focus on keeping the bar close without doing an early arm pull

(B)
15 minutes of power snatches. You may add weight.

(C)
Behind the neck push press
6 x 2
Easy weight.

• Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
• 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Warm up(10)
10 pik n grass
10 high knees
10 arm circles

WRK(25)
WRK 4:00 REST 1:00 x5
10 seated dumbbell press
20 dumbbell hop overs
10 dumbbell cleans
20 mountain climbers
10 dumbbell sit up

Finisher
50 round the world
1:00 hamstring stretch

On the 4:00 x 6 Rounds:

12 Pull-ups
21 Kettlebell Swings (53/35)
400 Meter Run

Kilos: (24/16)

Superset!
4 rounds

A1) Strict Pull-Up x 5-8 3s down. Rest 60s.
- Options: Side to Side Pull-Up, normal, partner/self assisted.

A2) Single Arm DB Floor Press x 6-8 each. Rest 60s.
- neutral grip

Warm up(10)
10 pik n grass
10 high knees
10 arm circles

WRK(25)
25-20-15-10-5
kettlebell swings
burpees
200m run after each round

Finisher
30 v-ups
1:00 quad stretch

DB bench press 3x15 reps