WARM UP
Stick pass through
Push up
OH wall squat
1 leg hip hinge
Walking lunge
Push up
OH wall squat
1 leg hip hinge
Walking lunge
BUY IN
EMOTM - 10 MIN - 5 Box Jump overs 24"/20"
SKILL
Bergener
BB and KB Snatch
BB and KB Snatch
WOD
"Snatch City"
3RFT
8 BB Snatch 135/95
8 total Alternating KB Snatch 53/35
50m OH plate carry 45/35
8 total Alternating KB Snatch 53/35
50m OH plate carry 45/35
CASH OUT
Burpee with MB chest pass 20/14 - 100m
(Do Burpee holding MB, at the top throw as far as possible. Sprint to it and repeat until 100m distance is met)
(Do Burpee holding MB, at the top throw as far as possible. Sprint to it and repeat until 100m distance is met)
MOBILITY
Hamstrings and Sleeper stretch
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