Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Snatch – 10 min empty bar positioning work with coach + 5 min work up to wod weight
Fitness: 15 min to hit as many rounds as possible of – 3 push press RPE 6 + 30 sec back bridge/progression
Part 2 – Conditioning: “Big Fish, Little Fish”
Performance: 16 minute AMRAP, working for one minute (all out effort), rest for 1 minute –
- 5 Hang Power Snatch (75/55lb)
- 15 KB Swing (24/16k)
Fitness: 16 minute AMRAP, working for one minute (all out effort), rest for 1 minute –
- 5 Push press @ RPE 5
- 15 KBS
