Lactate Threshold
WOD Review then warm up all together: 200m jog, 10 leg swings/leg, 20 sec Spiderman and pigeon str, 5 push-ups to down dog, front rack str, 5 front squats, 5 BB jerks
SOD
In 20 minutes complete at least 5^ sets of 3 Front Squats into 1 Jerk, AND 20 sec MB forearm plank
Need help with the Front rack position? Add in 2-3x of 20-30 sec/arm Banded barbell front rack stretch (https://www.youtube.com/watch?v=W_llg8YcgFk)
WOD
15 min AMRAP:
10 Goblet squats (53/35) (50+ 35/25)
10 Ring dips (Mod: No Bands today: Box dips or push-ups)
10 Hang power snatch (95/65) (50+ 65/45)
10 BB lateral hop overs (over and back = 1)
