Baseline:
Running and Agility: Plyo Steps/ High Knee SKip/ Butt Kickers/ Lateral High Knees/ Plyo Step with 180 degree change of direction/ Figure 4 Drill/ Carioca/ Bounding steps
*do all drills 20m segments
4 Mins to get hot and sweaty
8 Ring Rows
8 Burpee Tuck Jumps
8 Jump Lunges
Run Through Hip Complex
Snatch Warm Up:
3 Pulls at Each Movement
-Down/Finish
-High Elbows
-muscle Snatch
-overhead squat
-Snatch drops 2,4,6
-Sotts Press
-High Hip Snatch Pull Unders
-Hang Below Knee Snatch
-mid shin snatch Pull
WOD:
3 Rounds For Time
800m Run
15 Squat Snatch 115/75
20 Pull Ups
