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 snatch, 10-hang snatch, 5-snatch.

Strength: Snatch 1) 5 x 75%, 2) 3 x 85%, 3) max reps x 95%

Oly Skills: The opening

WOD: AMRAP in 15:00 of 1-rope climb, 20-jumping lunges, 20-CF ring push-ups.

L-2: Rope pull-ups and CF push-ups.

Youth and Pro Athlete

Agilities: 4-sets of 10-Over 24″ box jumps.

SealFit

Stamina: 1-mile run, 50-ghd sit-ups, 50-hip extensions, 1-mile run, 50-burpees, 50-4ct flutter kicks. 1-mile run.

Endurance: 5k run.

Skills and Recovery

Pre WOD skills: Rope climbs

Post WOD recovery: Forearms and chest.