Tania, Jenn, and Matt

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds w/empty bar:

10 strict presses

10 OH lunges

5 hang Squat Snatches

150 m row

Workout warmup:

5 sets of: 1 hang SS+ 1 SS from ground+ 1 Snatch Balance. Add weight as you can.

Workout:

10 rounds for time of:
5 hang power snatches, 95 lbs/65 lbs
5 overhead squats, 95 lbs/65 lbs
5 bar over burpees

Lift:

Cleans, on the 2 min:

1 Hang Clean+1 PC from ground+ 1 Squat Clean, start at 70%. Add weight as you can.

Skill:

Pick two goats to work on.