Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
10 air squats + 5 squat jumps
10 cobra push ups to child pose
10 crab rock
10 twisting bear
Coach led
BERGENER warm up 3x
snatch balance 1x (2"",4"",6"" deep)
btn sngrip press from squat 5x
Strength / Skill
SNATCH - EMOM 10RDS
at the top of every minute perform 1 snatch - keep adding weight each minute
WOD
for time:
12 minute
1 hang snatch 185/135, 135/95, 115/75, 95/65
3 OH Squat
5 bbjo
200 run
