Warm up & Skill
10x tabata
Jump rope
Snatch warm up
Banded over head shoulder circles + external rotation
5x
Bar on back press force the extension
OHS with a 3 second pause
Drop snatch
Snatch technique
Power snatch
Power snatch + OHS
Drop snatch
Full snatch
TEST
CrossFit Open 11.1
10 minute AMRAP
30 double unders
15 power snatches w/55# m/75#
GoFit
MB Warm up #3
3x 10 reps
MB shuttle 40m
MB rotations
MB shuttle 40m
MB sit ups
MB shuttle 40m
Partner wall ball shots
Skill
Movement standards
WOD
5x
30:30
-V ups
-Box jumps w/20” m/24”
-Wall ball shots
-KBS w/35# m/53#
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