Group Warm up
Group Mobility
Strength
5 x 1 six position halting snatch ( with a 1 second pause at each position.) – Rest 2 minutes between sets, add weight if technique is flawless.
1 rep = Floor, 1"off the floor, below the knee, above the knee, mid thigh and catch.
WOD ( Workout of the Day )
"Purify"
For time:
21 – 15 – 9
Power snatch (95/65lb)
Wall ball shots (20/14lb)
kettle bell swings (53/35lb)
*All workouts can be scaled on an individual basis.
