Warmup
bike 1 min
runner, butterfly, lying down quad
10 stationary alt lunges
10 air squats + 5 squat jumps
3x 5 sec HsHOLD + neg pause at 90
windmills - 10x each small/med/large R+L arm
Skill Work
Snatch Skill Work - coach led
EMPTY BAR
3x1 Floor to knee - pause
3x1knee to shrug
3x1 mid-hang to snatch (fast turnover)
ADD WEIGHT
6MIN EMOM
2x each min - add load to slightly beyond your wod weight
PARTNER WOD
Teams of Two - split evenly except burpees
For Time:
500/400m Row
20 Synchro Burpee OTB
30 Power Snatch (95/65)
80 Partner Wall Ball
400/300m Row
15 Synchro Burpee OTB
20 Power Snatch
60 Partner Wall Ball
300/200m Row
10 Synchro Burpee OTB
10 Power Snatch
40 Partner Wall Ball
RX+
(135/95)
