Warm-up
Spend 2 minutes in Z1
Then CFP snatch warmup as a class with focus on full squat mobility.
One time through with either PVC or barbell
Mobility
PVC snatch mobility with coach; any extra needed per the individual – hips, hamstrings and shoulders
Strength
Weightlifting complex – 1 snatch + 1 OHS + 1 TnG snatch
*spend 15 min working up to a heavy weight
WOD
“Rotten Egg”
21-18-15-12-9-6-3
T2B/K2E
KBS (70/53#)(53/35#)
Box jumps (24/20”)
*the T2B/K2E make up the toughest portion of this workout. Please make sure you are working through the progressions to find the most challenging option. You should not be swinging twice to get your toes to the bar, please revert back one level and try to consistently kip a version of the movement.
Accessory Work
TABATA hollow holds
TABATA superman
