Warm-up:
CFP snatch w/u
2 rounds; 1 w/PVC + 1 w/empty bar
5 down and finish w/high pull
5 high hang muscle snatch
5 hang power snatch
5 OHS
5 snatch balances
Mobility:
Start with a lax ball in the shoulders and finish on a band
Strength:
Power Snatch (work up to a 3RM; TnG.)
WOD:
“Hello”
6 min AMRAP
10/8 cals on AB
5 HSPU
10 box jump overs (24/20”)
Rest 3:00
6 min AMRAP
200m row
50’ farmers carry (70/53#)
20t goblet lunges (53/35#)
Rest 3:00
6 min AMRAP
3 power cleans (135/95#)
6 push-ups
9 air squats
Challenge:
Coaches choice