Dynamic movement prep
Group warm up
30 barbell rollouts
Pistol practice
5-7 minutes
Barbell row superset
Press.
8-8-8-8-8
Leg swing
Frankenstein kicks
Skill
Hollow Rocks 50.
Then sprint warm ups
Wod
Run
100 meters x 5 sets. Rest as needed. Score splits.
then
Snatch emom
2 snatch pulls plus 1 snatch
Every minute on the minute for 10 minutes. You may adjust weight between
Score total weight
MAD MOBI
Keg stretch
Roll calf
Pigeon
Press up
Shoulder bully