S/S/S:

Power Snatch (Touch & Go)

5X2 + 1 Overhead Squat*

*Only 1 OHS per set. So, perform two Touch&Go Power Snatches, then after you lock out on the second PS, go into an OHS.  Once done with the OHS, put the bar down and prep for the next set.

WOD:

Track Work:

3x200m Run

3x400m Run

Rest between reps is 1:1 of working time.

Scaling Options:

Bad Knees?  Row 250Mx3, then 500M x 3

X-tra:

Stretch the legs

Hamstring

Heel Cord

Hurdle Stretch

2 min per side per move