Warmup
Coach plans warm up based on skill/wod
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Strength / Skill
10 min EMOM
Three position power snatch (Moderate Single)
Start from the ground, then hang position, then high hang position. This is 1 rep
WOD
7 RFT
10 Alt KB Snatch 53/35
10 pull ups
10 KB Swing 53/35
1 Rope climb
