Warm up
A- Mash (Softball mash lats + hamstrings) Activate (3x 20 band pull apart + 10 split jumps)
B- DB Complex Warm up
#1- Deadlift/ Hang power clean/ Front squat/ Press/ Thruster
#2- Deadlift/ Hang power snatch/ OHS/ Full snatch/ TGU
Skill
Single leg DL
WOD
20 minutes of
10 single leg deadlifts with dumbbells
40m sumo sled drag
20 chaotic OH press
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