1. Warm up/mobilize
2. Skill
Snatch Revision
3. Strength
CF Only
EMOTM 5
5 x Squat Snatch
4. WOD
Endurance
30 x Burpee Box Jumps (24/21)
400m Run
15 x Power Snatches (65/45)
800m Run
15 x Power Snatches (65/45)
400m Run
30 x Burpee Box Jumps (24/21)
CF
Teams of 2 complete:
50 x Front Squats (80/60)
75 x Box Jumps (24/21)
100 x Press ups
75 x Box Jumps (24/21)
50 x Front Squats (80/60)
5. Recovery
Banded quad stretch