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CrossFit

Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-snatch grip dead-lifts, 15-hang power snatches, 10-hang snatches, 5-snatches.

Strength: Snatch 1) 3 x 70% 2) 3 x 80%, 3) max reps x 90%

WOD: Two rounds of 2-wall to wall stair climbs, 800 m run, 2-wall to wall stair climbs, 1k row.

Post WOD recovery: PSOAS, Banded Hamstring, Hurdler stretches.