-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