wods

Morning Session :

1. Warm up light jogging 5-8 min + dynamic warm up

2. Run on Grass or soft surface for 10-12 min @ zones 2-3
    2 sets of core work 15 reps Leg raises and plank hold 45sec - 1 min
    Run on Grass or soft surface for 10-12 min @ zone 2


Rest 6-8 Hours

Evening Session :

1. Strength

Front Squat : 60%- 8 reps, 65%- 6 reps, 70%- 5 reps, 75%-5 reps
Snatch Dead Lift : 100% of snatch x 5 reps x 2 sets

2. Skill:

3- 4 sets of wrist wall Handstand paired with a mobility exercise Standing Shoulder Extension with weighted bar 5 reps (hold on top 3 sec)

3.Metcon:

At threshold pace amrap 12 min
20 wall ball
20 swings
20  Push ups hands release