08.31.2020

Warm Up
2-3 Sets
20 Banded Hip Thrust + 20sec Isometric hold at top of last rep
20 Steps Monster Band Forward
20 Steps Monster Band Backwards
20 Light to Moderate Russian KBS or DB swings

Strength

3 Sets
1. Leg Behind Goblet Squat; 2020 x 3-5/leg https://youtu.be/XQkQEC8pWdk
2. KB Cross Body Drop Lunge 30X0 x 3-5/leg https://youtu.be/CzJJev7IUMw
3. Snatch grip deadlift x 6 reps @ 3030

Running warm up
200m jog
Skips- A/B/C
4 x 50m pick ups

WOD
"Ice Cube"
For Time
1 mile run
at the 12:00 on the clock
complete 4 RFT
5 power snatch 135/95 115/85 95/65
15 wall balls 20/14
30 DUs or 60 singles