Warm-up: Dots (2x), high knees, zombie walks, butt kickers, 30 jumping jacks as a group
Mobility: Slow shoulder dislocates, banded shoulder distractions, 10-15 PVS OH Squats as a group
Strength: 8 min EMOM of 3 position Power Snatch @70% of your 1RM – 1 from above the knee, 1 below the knee, 1 from the floor
Conditioning: 2 RFT of:
- 100m Shuttle Run
- 50 DUs
- 30 KB swings(24/16k)
- 50 Dus
- 100m shuttle run
- Rest 3 minutes
