Functional Fitness

Warm up:

4 min AMRAP:
1 – 2 – 3 – …
Push-up to down dog
Tuck ups
20 SU

Weightlifting: Snatch

Warm up:
5 Snatch first pulls
5 Snatch pulls
5 Muscle snatches
5 Power snatches with a 3 sec pause in the catch
5 Tall snatches
5 Paused OHS

Hang Snatch + OHS + Hang Snatch
1. Build to today's technical heavy 1+1+1.
2. 5 x 1+1+1 @ 80-90% of 1.

WOD prep:
10 Kip swings
5-8 Strict knee raises
5-8 Hanging leg raises to 90°
3-5 TTB

2 min DU practice

WOD:

12 min AMRAP:
15 – 30 – 45 – … DU / SU
5 – 10 – 15 – … TTB / Hanging leg raises to 90°