WARM-UP
400 meter Run
Walking Lunges
12 Squats
12 Glute Raises
Russian Kicks
12 Shinbox Switch
12 Iron Cross
12 SCORPIONS
Toe Touches
Bear Crawls
12 PVC Good Mornings
12 PVC Windmills
12 PVC OHS
Spiderman Lunges

STRENGTH WORK
Back Squat
1set x 2rep @75%
1set x 2rep @80%
3set x 2rep @85%

WOD
Jackie
Row 1000m
50 Thruster, #45/35
30 Pull-Ups

OLY WK8 DAY1
WORKOUT
Snatch – 70%, 75%, 80%, 85%, 90%, 90%, 90%
Clean & Jerk – 70% x 1+1, 75% x 1+1 x 5
Back Squat – 75%x2, 80%x2, 85%x2