Friday

Mobility:
Ankle Mobility
Roll out lower leg – calf to ankle both legs
2x    :30 Squat hold rocking side to side over ankles
2x    :30 Lunge extending knees over your toes and manually rotating tibia internally (each leg)

Skill:
3 Rounds with Barbell
3x High Hang Snatch
3x Mid Hang Snatch
3x Low Hang Snatch

Then as a group:

8 Min EMOM
1 Hanging Snatch Pull + 1 Mid Hang Power Snatch + 1 Snatch (light weight working on form and technique)

Metcon:
12 Min AMRAP
9  Goblet Squats  53/35
12 Pull Ups
15 Jumping Lunges (each leg)
30 Double Unders

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