WOD:

150x Air Squats

2000M Row

150x Air Squats

 

Core Stability:

3 Rounds:

30x Medball Seated Twists

30FT. Plank Plate Drag

 

Weightlifting:

1RM Snatch Pull Under + 2xOHS (3sPause)

1RM Front Squat w/Belt

1RM Hang Snatch 4sEccentric

1RM Jerk (Blocks) (3sEccentric)

CMI1:

1. 100x Seated DB Z Press (AFSAP)

200M Walking Lunges (Unweighted)

Cardio: CFWT WOD