Warm-up
Spend 2 minutes in Z1
Then, PVC mobility
CFP snatch warm-up
Huge focus on positions and the OHS
Strength
Snatch Complex – 1 snatch + 1 hang snatch + 1 OHS
You are only going to get 15 minutes on this one. So depending on your experience and comfort level with these movements, choose to focus on form and weaknesses throughout this complex.
WOD
“Coordinates”
26 min AMRAP
400m run
20 pull-ups
20 deadlifts (185/125#)(165/105#)
20 burpees
20 wall balls (20/14#)
20 T2B
*one person works at a time, split reps however you want. The run can be done however you want, it just has to get done.
Cool Down
Spend 2 minutes with a foam roller
Spend 2 minutes with a lax ball
