Lift: Snatch Balance: 1-1-1-1-1

WOD: Complete as many rounds/reps as possible in 8 minutes of:*

20 Overhead Squats (135,95)

Run 1 mile

If you do not finish the mile in under 8 min, it’s OK. Your score will be total time it takes you to complete the work, so if you are starting your last 400m at 8min and it takes you 2 min to run your last 400m, your score is simply 10 minutes.  I expect only a handful of people to complete 1 round and start a second.

*20 Burpee penalty for every minute you go over.

Accessory: 3×10 Weighted Sit-ups
3×10 Hip Extensions

Boz showing how Jolie’s knee needs to be pointing in the same direction as her toes in the air squat.  This is important as it keeps the knee joint safe, -and-  driving the knees out also recruits greater musculature to assist you in the squat.  When it doubt drive the knees out!