Group Warm-up
3 NFT:
12 cal row
10 Scapular pull ups
10 scapular push ups on elbows
8 Box jumps
Strength
9′ HANG SNATCH
Every 90 seconds, for 9minutes (6sets):
Hang Snatch x 1 rep
*Start at a moderate weight (65%) & build as you go
Score = Top Load
Daily WoD
5 RFT OF AAB / HANG POWER SNATCH / SIT-UPS
15/12cal AAB
20 hang power snatch 75/55lb Comp) 95/65
20 Sit-ups Comp) 10 GHDs
Mobility
Roll Posterior & Quads