The One and ONLY Island Box!
Barbell
5×1 3 Position Squat Snatches…try to find a 1 rep max 3 position.
Strength
4×5 Knee Stop Snatch Grip Deadlift (use 50% 1 rm Deadlift)
WOD
5 ROUNDS
5-1 WALL CLIMBS
10 MAN O WAR 35/25
20 FLUTTER KICKS (2 COUNT)
200M RUN
CORE
25 Dough Rollers 135/95
25 Floor Wipers (2ct)