Dynamic movement prep
Group warm up
Skill
handstand push ups
Handstand walks
Strength
Deadlift protocol
3 sets. Resting 3-4 minutes between sets
Keep weight between 85-95%
3 half range deadlifts (floor to top of knee)
Immediately followed by
6 box jumps 24/20
Then full range deadlifts
3-3-3-3. By feel
Wod
3 rounds for time of
7 power snatch 135/95
14 steps lunges
21 abmats sit ups
Mad mobi
Roll calves/ Stretch calves
Keg stretch
Lat band stretch
Knee on the wall
Corner stretch