***Open Gym: 8am & 9am + Class at 10am***
Conditioning
For Time
1 Mile Run
50 Overhead Squats 135/95#
75 Burpee Box Jump Overs 24/20″
WOD Notes: TD = 15-21 min. OHS should be 50% of 1RM (should be able to do all 50 reps in 3-4 sets). If OH mobility is limited, do front squats instead.
Assistance
a) Snatch Grip RDL – 5×5 @ 120% of Snatch
b) One Arm OH Carry – 3 sets: 50m each arm. Heavier than your 75m carry.