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