WARM UP
Pass through
Push up
Sit up
Back ext
Walking lunge
Wall squat
Leg swing
Push up
Sit up
Back ext
Walking lunge
Wall squat
Leg swing
BUY IN
EMOTM 10min - 3 floor press at a comfortable weight
SKILL
Snatch
WOD
6 min AMRAP
Row 200m
12 burpees
Row 200m
12 burpees
Rest 5 min
6 min AMRAP
2x 40m sprints
1 snatch 75% 1RM
2x 40m sprints
1 snatch 75% 1RM
*start people as needed if a large class
CASH OUT
Complete 3-5 of the following complex
*load bar only if coach allows you to
*load bar only if coach allows you to
1 push jerk
1 power jerk
1 split jerk
**you complete all 3 in a row before setting bar down to rest
1 power jerk
1 split jerk
**you complete all 3 in a row before setting bar down to rest
MOBILITY
Shoulders and quad
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