WARMUP/MOBILITY

2 mins running drills
Banded squat warmup
2 mins running drills
Band dislocates, raises etc.

WOD A

Alt. E90SECS x 6 sets each (20 mins)
3 back squats @ 80%
3 hang power snatches @ 80%

Back Squat x 3

Hang Power Snatch x 3

WOD B

3 Rounds
10 sumo deadlifts – heavy
-Rest 10-15 secs-
20 DB front rack walking lunges – heavy but UB
-Rest 2 mins-

Accessory

6-8 Cuban rotations @ 4020 tempo
15-20 GHD hip extensions