.

General Warm Up

Extended Warm Up: 3 Rounds
run 200 Meters
10 Squat With Plate 15/10

Strength:Back Squat
50x5,60x5,70x3x2,80x3x2, (10 Push Ups Between Sets.)

WOD: Amrap 8 Minutes
9 Front Squat
6 Dumb Bell Snatches 3 Each Arm