WARM UP
Coach Stretch
Shoulder and Squat Mobility
2 RDS
8 Sotts Press
10 Sumo Stance Good Morning
8 Glute Bridges
10 Hanging Flutter Kicks
100m Run
Skill / Strength
4 SETS
Snatch Technique
2 Snatch Grip BtN Push Jerk
1 OHS
*Focus on Technique and speed under bar
*Light Loads
Super set:
20s L-Sit hold on Rings
Modification: 20s leg lift over object
Partner WOD
FOR TIME
Split reps w/ Partner, one person works at a time.
Must complete one movement before moving to the next
60 Hang Power Snatch, 95/65#
30 Bar Facing Burpee
40 OHS, 115/85#
20 Bar Facing Burpee
20 Snatch, 135/95#
10 Bar Facing Burpee
TC: 20 MINS
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