-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