Warm-up
Spend 2 minutes in Z1
Then, CFP Snatch warm up
2 Rounds (one with PVC, one with bar)
Mobility
PVC mobility with a coach
Strength
Weightlifting complex – 2 position snatch; 1 full snatch + 1 hang snatch
*little bit different here; not a 3 position and not from the top down. Must be “TnG” style, meaning you cannot drop the bar in between.
WOD
“Heart String”
5 rounds
10 power snatches (75/55#)
10 OtB burpees
Accessory Work
3 rounds; not for time, but for quality
15 pull-ups
20 push-ups
25 sit-ups (weighted if you want)
