Warm-up: JA’s, high knee walk, butt kick run, side shuffles, karaokes, 4-50% POSE sprints. Part #2: 10 air squats, 10 front squats, 10 back squats, 10 overhead squats

Strength: Back Squat 1) 5 x 65% 2) 5 x 75% 3) max reps x 85%

WOD: 75 Power Snatch for time, Every minute on the minute perform 5 pull ups.
RX: 75/55

Youth and Pro Athlete

Speed: 5x 200m sprints

Sealfit

Stamina: 4 rounds: 800m run, 25 HRPU, 50 situps,

Endurance: 5k run, 5k row

Mobility and Recovery

Pre-WOD: Snatch grip Burgner warmup

Post WOD: Banded shoulder, wall chest,