Wednesday

Warm UP:
DROMS
4 Rounds
:15 Jumping Jacks
:15 Squats
:15 Grass Hoppers
:15 Jumping Squats

Mobility: 
Ankle Mobility
10x Rotate Ankles Each way
10 Knee to Wall – https://youtu.be/YF7qaAbd0q8
:30 sec Squat Hold –  shifting weight from one side forcing deeper dorsiflexion of the ankle

Skill:  Athlete’s Choice

Strength: 
8 Min EMOM
3 touch and go Snatch

Metcon: 
Partner Wod
800m Sandbag (Both partners running, one carrying bag)
Alternating Burpees over your partner length of gym & back
50 Chin Ups while partner wall sits
75 DB Snatch 55/35 partner rests
100 GHD Sit Ups while partner planks
Alternating Burpees over your partner length of gym & back
800m Sandbag (Both partners running, one carrying bag)