warmup:
ladder runs
shuttle runs
3 straight over unders x3
3 sideways over unders x3
WOD
2 minutes body weight squat tabata
hold a kb in the down position for your 10 seconds of rest
200m sprint
another 2 minutes of squat tabata
200m sprint
2 minutes of snatch tabata
bell can be on the ground for your 10 seconds of rest
200m sprint
another 2 minutes of snatch tabata
200m sprint
w 12
m 16
conditio-ning
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