Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

400 m run

Workout Warmup:

KB warmup:

10 around the worlds 5 each direction

10 single arm RKBS 5 each arm

10 C&J

10 thrusters

10 Snatches, rest one minute and do 10 more snatches

Workout and Endurance:

10 rounds of:

10 KB snatches 24/16 kb. Scale to swings if you can’t get comfortable with the Snatch.

5 Push Ups, Men use two 45lb High temp bumpers(stacked) for feet/Women use one 45 lb bumper. Only hands and chest touch the ground for. Chest must touch the ground for RX, anything other than hands and chest touches is not RX.

10 air squats

100 m run

https://www.youtube.com/watch?v=ZQccQg4kDf8

Lift and Skill:

Make up a lift and skill you missed this week.