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WARM UP
400 m run
2x :30 drills:
Fence drills
Sq
GM
PVC pass thru
-then-
Bergner WU w/ BB

STRENGTH
15 min cap
Max snatch
-then-
5 singles @ 95%

PERFORMANCE
15 min EMOM
1. 12/10 cal row
2. Sled push (2nd/back)
3. 5 PSn (135/95)

CONDITIONING
15 min cap
1 mile run
50 GTO (75/55)
50 Russian twists (25/15)

WOD
50-40-30-20-10
DU
Sit ups
** EMOM = 3 thrusters (95/65)

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