WARM UP
Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)
Deep Squat hold (get as low as possible, hold on to something if needed)
Bridge with Block Squeeze
In-line Lunges
Push Ups
Down Dog
Pull Ups
Pass Through
In-line Lunges
Push Ups
Down Dog
Pull Ups
Pass Through
Once finished start BUY IN and WOD Movement Specific
SKILL
Snatch
BUY IN
Hang Snatch 3 sets x AMRAP
60% cycling max
Rest 2 minutes btwn sets
WOD
4rft:
8 Pull-ups
5 HSPU
15 Box Jumps 24/20
10 KB Swings 70/53
CASH OUT
Snatch Balance
3 sets x 5 reps AHAP
MOBILITY
Shoulders
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