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Arriving early - get loose on own - mobility movements

Group:
form a circle - dynamic movements then run 200m

Hang Clean
Power Clean
Squat Clean
start at bar and increase slightly until you cant! RECORD MAX

5 RFT
5 Squat Clean 75% of max from skill work
10 BBJO
15 WB dbl shots 14/10/8

3 rds
10s L hold
3 negative drop pulls
10 push ups

partner
a1 runs 200 a2 bikes for max calorie, switch

wheel barrow down - switch - and back
10 high kicks
5 inch worm
10 air squats

2 person teams
FREEDOM GAMES TRIALS

WOD 1:
12 Min amrap
20 hspu/hrpu
4 rope climbs
20 thrusters 95/65, 75/55, 65/45

5min transition:

WOD 2: 12 min time cap
3RFT
30 cal row
20 C2B/Ring Row
10 G2OH 115/75, 95/65, 75/55\

5 Min Transition:

WOD 3: 12 min amrap
8 HR burpee over box 20"
4 sq clean 135/95, 115/75, 95/65
20 wb 20/14, 14/10
20 kb snatches 44/26, 35/18

buy in 200m jog
3 rounds
10 high kicks [R+L=1] 10 air squats
10 jumping jacks

Practice each movement for WOD and select appropriate load

10 deadlift
run 200
10 deadlift
8 hang clean
run 200
10 deadlift
8 hang clean
6 front squat
run 200
10 deadlift
8 hang clean
6 front squat
4 push press/jerk
run 400

coaches choice

5 min
200 meter jog
5 air squat + 1 inch worm + 5 squat jumps
jump remainder of time

Burgenger Warm Up:
Light Load - Snatch - Hook Grip
1. Down & Finish
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Lands [2", 4", 6"] 5. Snatch Drop
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Snatch SKILL Transfer:
1. Snatch Grip Push Press
2. Overhead Squat
3. Heaving Snatch Balance
a. jumping stance w/dip
4. Snatch Balance
a. jumping stance - no dip - landing stance
5. Snatch Balance
a. jumping stance - dip - landing stance

1 hang snatch + 1 oh squat
1 snatch + 1 oh squat
form first then add weight

5RFT
5 snatch
5 oh squat
[95/65, 85/55, 75/45, 65/35]

coach choice