Group: Bergener Squat Snatch
MOB: Deep Dislocates / Hip Opening mobility
Strength: 15’ to find 1 Hang Snatch + 1 Snatch (Advanced: Squat Snatches earn you Red Numbers)
WoD: For Time
10 Hang Snatch (Squat) (115/80) a) 95/65 b) 75/55 c) < b
400m Run (500m row if too cold)
Then 3 RFT
3 Tire Flips (Your Pick)
30” Plank
12 Jumping Lunges (L+R = 2)
Then
400m Run (500m Row if too cold)
MOB: Lax Posterior, Quads / Mash Achilles / Lax Shoulders