WARMUP:
2:00 Jump Rope
:45 Goblet Squat Hold
8 Goblet Squats to Overhead Press
8 Banded Good Mornings
:45 Goblet Squat Hold
8 KB Deadlift
8 KBS w/ Goblet
:45 Goblet Squat Hold
8 KB Strict Press (4R/4L)
8 Alt. KB Lunges
2:00 Jump Rope
STRENGTH/SKILL:
4 Supersets
A. 5 Snatch Grip Deadlifts (70% 1RM)
B. 20 Single Arm Overhead Marches (Set 1 = Right, Set 2 = Left)
Rest 1:00 between sets.
WOD:
5 RFT:
21/17 Cal Row
3 Rope Climbs
