Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
Skill Work
Snatch
Coach Led - as a group
[1] learn the ""jump"" position 3x body weight, 3x empty bar
[2] From mid thigh Hang: - 3 x 5 Snatch shrug pull (bar close - elbows go verticle)
[3] From md thigh Hang: - 1+1x3 Snatch shrug + power snatch (be quick, dont think!)
[4] 5 min EMOM each mon 1 Snatch - add load
WOD
15 MIn amrap
1 rope climb
3 snatch 115/75
5 T2B
7 ball slam
9 KB swing 53/35
RX+ 135/95, 62/44
