Warm-Up

• 400m run

3rds not for time

• F2I (3 each side)
• active hold bottom of squat (30 secs)
• 10 sit ups
• 10 russian kb swings
• 10 pac pass throughs

Strength / Skill

• Overhead squat pvc
• (5×3) Overhead squat

22-14-8 “unilaterally”

• DB Snatch (alt half each side)
• Single Arm OHS Squat (alt half each side)

200m run after each rd

Results

• Farrah 10#/5#/Gn box (8:20)
• Guichi 15#/10# (8:32)
• Liz 10#/5#/Gn box (8:46)

after class

• Cahba 5:47 (30#)