Group Warm up
Group Mobility
Strength
Every 2 minutes for 8 sets: 1 Snatch first pull ( 2 second pause above the knee ) + 1 Power snatch *Focus on solid positions.
WOD ( Workout of the Day )
"Candy cane"
4 – 3 minute rounds.
15 Wall ball shots (20/14lb)
20 Dumbbell power snatch RX (50/35lb) RX+ (70/45lb)
*Max double under in time remaining.
2 minute rest after each round!
