1.] General Warm Up

CWOD Warm Up #1

2 rounds of:

[12] Down Ups

[16] Loaded Beast Push Ups

[30yd] Beast Crawl (fwd)

[30yd] Crab Walk (bck)

[16] Table Top Dips

[12] Deck Squats

-Rest 60 sec b/w rounds

2.] Specialized Warm Up

Snatch

3.] Work Capacity #1 

“Throttle”

8 rounds for time of:

[32] Lateral P-bar Jumps

[16] Power Snatches

-Use light to moderate load on snatches, this is a sprint!

4.] Work Capacity #2

3 rounds of:

[100m] Sprint (rest 30 sec b/w rounds)

2 rounds of:

[200m] Sprint (rest 60 sec b/w rounds)

1 round of:

[400m] Sprint

5.] Core

2-3 rounds of:

[20] Hollow Rocks

[20] Superman Rocks

-Rest 30 sec b/w rounds

6.] Cool-down 

5-10 minutes of:

Static Stretching