Strength
Overhead Squat- technique workshop then in pairs or groups, 15-20mins to work to 1rm with good form off the rack.
WOD
Buy in – 30m walking lunge (to opposite warehouse door and back) then:
5RFT
7 x power snatch 40/30
7 x OHS 40/30
40 x DU’s (or quadruple for singles – 240)
30m walking lunge to finish…time when you hit the black mats!
20min cut off