-Warm Up-
2 rounds
200m run
10 inchworms (no push up)
10 snatch balance (PVC)
5 high pulls (each side)
5 press (each side)
10 shoulder openers
:20 table top
Then led by coach (with empty barbell)
5 high Hang jumps
5 high Hang high pulls
5 high Hang power Snatch + OHS
5 low hang jumps
5 low hang high pulls
5 low hang power snatch + OHS
5 mid shin jumps
5 mid shin high pulls
5 mid shin power snatch + OHS
-Strength-
EMOTM for 7 minutes
2 TNG power snatches
*building in weight
-WOD-
5 RFT (rest 1:00 after each round)
12 KBs 70/53
10 Wall Balls 30/20 10ft
