2 rounds
100 meter stiff legged row
5 broad jumps
8 sciatic nerve floss
5 Cuban press + overhead squat
Then
Get barbells out and warm up as a class
5 snatch high pulls
5 muscle snatch
5 hang power snatch
5 overhead squats
-WOD-
5 Rounds:
(30 total minutes)
0-2min.
500m/400m Row
For the row, keep a decent pace, but not 100% effort. 1:45 for guys and 2:00 for girls is pretty solid
2-4min.
Hang Power Snatch
For the snatches, make form a priority over reps. I want you getting warm each round so that you can hit something heavy later in the workout. 6-8 reps on the first 2 rounds should be more than enough. Then maybe eventually you will only be getting 2 or 3 reps and that’s what I am looking for.
4-5min.
Max Double Unders
5-6min.
Rest
