July 30, 2017

A. Warm-up
800 Meter Run followed by:

Barbell Warmup (Empty BB)
8 Good Mornings
8 Back Squats
8 Elbow Rotations
8 Strict Presses + Stretch
8 Front Squats
8 Stiff-Legged Deadlifts

followed by:
3 x 5 Sotts Press (with PVC to start and increase weight) (Keep heels on the ground... if heels lift, stay with PVC)
3 x 5 Snatch Balance (EB and add weight)
3x 5 OH Squat

Scoring: Not Scored

B. 1 Snatch Balance + 2 Overhead Squats 8 x 1
Every 2 minutes, for 18 minutes (8 sets):
1 Snatch Balance + 2 Overhead Squats

C. 30-20-10 Double-Unders, Burpees, Toes to Bars, and Running
​30-20-10 Reps for Time:

1. 2 x Double-Under
2. Burpee
3. Toes to Bar
4. Run 400 meters