Warm Up –
3 rounds of
5 muscle snatches
5 hang power snatches – catch in a ¾ squat position
5 overhead squats
5 snatch balances – focus on pulling yourself under the bar
5 squat snatches from mid shin
5 skin the cats/ ball ups
Strength – 20 minutes
1 Power Snatch
1 Squat Snatch
WOD
4 rounds
5 Squat Snatches
15 Toes to bar
15 Burpee lateral jumps
Games (165/110)
Regional (135/95)
Open (115/80)
Ca$h Out –
For Time
Row 500m
100 double unders