Loredo

Warm Up
3 rounds
1 rig run
3 push ups
6 squats jumps
12 lunges

Strength
Back rack lunges
20 – 16 – 16 – 12 – 12
*Between every set perform 30 seconds max double unders or practise

Loredo
6 rounds for time
20 minute time cap
24 air squats
24 push ups
24 alternating lunges
2 gate runs

Oly Lift

Power snatches
7 x 3 reps
*Don’t go heavy, focus more on speed and catching position

Snatch complex
12 minutes to establish heaviest
1 snatch deadlift
1 snatch high pull
1 power snatch
1 overhead squat

WOD
For time:
12 – 9 – 6 – 3
Snatches
Burpee box jumps