Warmup
"2 min bike, row or run
runners stretch
alt lunges down - high kicks back
alt side lunges down - open/close gate back
duck walk down - butt kicks back
wrist stretch
3rds
5 push up with elbow close and back
hand stand hold same hand position
5 split jerks no load
Strength / Skill
Snatch
coach led warm-up
10 emom
1 power + 1 hang
increase load each round
WOD
3rds
3 strict pullups
6 strict push ups
9 kb swing 53/35
12 air squats
15 sit ups
then,
3rds
1 min bike or row
3 power cleans + 3 front squats + 3 push jerk
1 min bike or row
3 hang snatch + 3 back squat + 3 power snatch
115/75
