Warm-up:
EMOM 12, alternating:
a) 10 Press from Split, light weight, controlled eccentric
b) 10 Squat + Broad Jump
c) 10 Steps Forward Crawl + 10 Steps Backward Crawl
Strength:
Split Jerk 8×1
WOD:
21-15-9 For Time:
Wall Ball, 20#/14# to 10’/9′
Power Snatch, 75#/55#
TIMECAP: 8:00
Extra Work – EMOM 15, alternating:
a) 10 Landmine Rows, left
b) 10 Landmine Rows, right
c) 10 Hip Extensions