Warm Up
3 minutes Row/Run/Ride/Jump
Dynamic Leg Swing Sequence
27 Squats
Hip capsule/pigeon stretch
WOD
Performance
Back Squat (Using the listed percentage of your 1RM, complete the following rep scheme).
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
6 @ 80%
Then:
10 minute AMRAP
10 Hand Release Pushups
20 Situps
30 KB Snatch (1.5 pood/1 pood) (15 per arm)
Fitness
Same Back Squat rep scheme as the Performance Class
Then:
8 minute AMRAP
6 Hand Release Pushups
12 Situps
18 KB Snatch (1.5 pood/1 pood) (9 per arm)
