Oly Skill work Coach led in group
3-4 sets w/ empty bb or light load
20sec HS Hold
3 muscle snatch
3 hang muscle snatch below knee
3 OHS
3 hang squat snatch
Rest :60 btwn sets
WOD
3 Sets for time and quality (rest is mandatory��
30/20 AAB or 45/30 rower
4 Alternating Single Arm Devils Press
7 Single Arm DB Thruster R
4 Alternating Single Arm Devils Press
7 Single Arm DB Thruster L
rest 30sec
20 Wall Balls 20/14lbs
15 American Kettlebell Swings 53/35
10 Alternating Pistols (simplify - Leg Behind Goblet Pistol)
Run 400m
rest 2:00