Warm up: (15 mins)
400m Run, 6x Bear Crawl, 20 Good Mornings,
Movement Flow
Strength EMOM
10 minutes
Odd: 6 Deadlifts 65-75%, 4 Burpees
Even: 20-30sec Shoulder Depression Hold
WOD
27-21-15-9
Shoulder To Overhead 60/40
KB Swings
7pm Beginner
Warm up: (10 mins)
400m Run
2x Inch Worms w Push Up
20 Wall Jumps for height
Skill (20 mins)
Hang Power Snatch 3 reps x 5
WOD
9-8-7-6-5-4-3-2-1
Hang Power Snatch (45/30)
Push Up
Chin up
