fri, aug 16

warmup
100m run
20 russian kb swings
10 front rack step ups (total)
x2

oly work
5-7min coaching ‘first pull’
refer to Monday
then
emotm for 5 min
3 snatch pulls to knee

wod
10 burpee box jump
100m run
:30 rest
x6

capacity
5 burpees
10 box jump
200m run
x5

finisher
2min calf smash/leg
1min calf stretch/side