WARM UP:
Ladder Drills
:30 drills X 2
Jumping jacks
Downward dog
Lunge to instep right
Lunge to instep left
Squat hold
PVC Pass Throughs
SKILL:
4 Sets of:
8 Vertical Slam Ball Throws (20/15)
15 Zercher Squats (70/50)
(rest :90)
WOD:
For time:
30 Burpees over Barbell
200m Run
15 Power Snatch (135/95)
400m Run
15 Power Snatch (135/95)
200m Run
30 Burpees over Barbell