Teams for our Internal Open are filling up and today is the last day to get your name on a list. Draft day is Tomorrow!
Warm-up
CFP snatch warmup
500m row, 400m run or 2:00 on a bike
2 rounds; 1 w/PVC + 1 w/empty bar
5 down and finish w/high pull
5 high hang muscle snatch
5 hang power snatch
5 OHS
5 snatch balances
Mobility
Hips, ankles, shoulders and T-spine
Strength
Power Snatch – 3 TnG snatches E:90; building in weight
12:00 on the clock, must add weight each time until you reach a failure in form.
WOD
“Checkers”
30 cals AB
30 snatches (115/75#)(95/65#)
30 KBS (70/53#)(53/35#)
30 cleans
30 burpees
30 S2OH
Extra Credit
TABATA x2
1. Hollow hold
2. Hollow arch
*alternate
