Warm up:
DROMS
Group Warm Up
3x Roll Mid Thoracic
10x Lower Back Twist (Each Side)
Strength:
Snatch (Snatch work light weight)
10-12 Singles focusing on form do not go over 75%
Mobility:
Bullet Proof Shoulders
Metcon:
Partner Wod
12 MIN AMRAP
1 Partner continually doing DU
2 Partner: Completes the following
3 Wall Walks
6 Pulls Ups
9 Snatch (Squat) 95/65
**Switch as needed. Score is total rounds and total DU
12 MIN AMRAP
1 Partner continually doing DU
2 Partner: Completes the following
3 Wall Walks
6 Pulls Ups
9 Snatch (Squat) 95/65
**Switch as needed. Score is total rounds and total DU