Group Warm up
Group Mobility
Strength
5×1 Hi hang snatch ( heavier than last week ) rest 2:00 between attempts.
3×2 Snatch first pull ( 2 second pause above the knee ) 1:30 between attempts.
WOD ( Workout of the day )
"Chasing Waves"
Every minute on the minute for 18 minutes
1. 15 KB swings (70/53) – Russian
2. 12 Chest to bar/ 6 strict pull ups
3. 10 burpees
* All workouts can be scaled on an individual basis.
