BARBELL
Snatch 5×3@70% (drop each rep)
ACCESSORY
1) Arch to Hollow, 5×5 (active shoulders, legs together)
2) Strict Pull-ups, 5×3-5
SKILL
The Lunge:
Step out at an angle such that feet are at least hip width apart
Keep heel of forward leg down
Lower torso until back knee gently touches the floor
Forward leg knee does not travel past the forward leg heel
Drive up out of the lead heel
Complete the rep at full hip & knee extension
Gaze stays neutral
Maintain a stable/extended midline
BODY-WEIGHT ONLY
For time / 20 cap:
1 minute Plank Hold, 100 Lunges, Run 200m
1 minute Plank Hold, 50 Lunges, Run 400m
1 minute Plank Hold, 25 Lunges, Run 800m
WOD
For time / AMRAP 15
450 Singles / 150 Doubles RX+
90 WBS, 20/14/10
30 Pull-ups
KICKER
For Time:
30 Clean & Jerk 135/95 | 115/75