THIS WEEK
Dynamic movement prep
Group warm up
Warm up shoulders
Skill
Handstand holds/shoulder touches
3 rounds of warm up
5 kip swings
5 snatch grip bn pp (hook grip when weight is on shoulders releasing when pp overhead)
Strength
Hang snatch (just above the knee)
2-2-2-2-2 Start at 65%. Adjust by feel (2 second pause in the bottom of the catch)
Wod
5 rounds for time of
Run 200 meters
15 pull ups
Mad mobi
Lat stretch band
Hamstring up n over
Roll/stretch calves
Bully
Thoracic extension
Press ups