Warm up:
3x
1 minute
Jump rope
High knees
Butt kickers
Karaoke
Skipping
Skill/Stabilizer:
50 hang snatch - coached and cued by lead coach
Light bar or PVC pipe
Strength:
Back Squats
15 minutes to establish 1 rep max
Metcon:
8 deadlifts
40 GHD sit ups
80 double unders
80 wall balls
8 deadlifts
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