Warm-up
Torso Twist
Ground to Sky
Jumping Jacks
High Knees
Air squats
BN Press (close; wide;normal)
Press in P.Snatch
Press to P.Snatch
High Hang Snatch (No Feet)
Metcon Prep:
Bar over Burrpees
Power Snatch
Handstand walk/ Bear crawl
Hang Power Snatch (5×3)
*Across
**No foot movement
***Minimal heel lift
**Utilize a weight slightly heavier than you plan for the Metcon.
Metcon (Time)
You go; I go Partner WOD
5 Power Snatches
10 Bar over Burpees
15ft Handstand walk/bear crawl
12 RFT
*Power Snatches should reflect prious abililities.
**Maintain inverted position if possible. shorten distance of of HSW or follow the 3 strike rule before switching to bear crawl.