Warmup
2-3 min on bike
Down and Back:
high knees/butt kicks
high kick/alt lunges
duck walk/burpee board jump
In your own space:
2 rounds of
5 press ups
5 cat to camel
5 down-dog to inchworm pushups
10 pvc passthroughs
5/5 pvc around the worlds
5 snatch balances
5 OHS
Skill Work
3 set:
1 Snatch balance + 1 Overhead squat
2"",4"",6"" past knees
*technique over weight
8 EMOM
min 1-4 - 1 Power Snatch + Hang Squat Snatch
min 5-8 - 1 Power Clean + 1 Hang Squat Clean
WOD
4 rds
4 Snatch*
250/200m
2 min transition
4 rds
4 Squat Clean*
250/200m
* approx 70% of 1rm - scale up or down as needed
* add your weight and total time to the scoreboard
cash out
4 min 8rds
slam ball - 20/10 tabada
