Warm-up:
Individual….
10 Leg Swings each way
400m Run
15 Squats
Group….
Spiderman Crawl Down
High Knees Back
Partner Banded Sprints Down and Back
Switch partners
Duck Walks Down
Inch Worms Back with Push Ups
Fitness:
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Overhead Squat x 5-6 reps @ 3 sec descend from Rack
Minute 2 – Supine Hamstring Curls with Medicine Ball x 6-8 reps @ 2 sec descend
Minute 3 – Prone Plank from Elbows x 45 seconds
Minute 4 – Prone Leg Lift x 45 seconds
WoD:
Complete as many rounds and reps as possible in 7 minutes of:
14 Alternating Single-Arm Dumbbell Snatches
14 Toes to Bar
Performance:
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch x 1.1.1 (rest 5-7 seconds between singles)
Build in load over the course of the eight sets.
WoD:
Complete as many rounds and reps as possible in 7 minutes of:
7 Hang Snatches (135/95 lbs – hang power snatch is ok too)
14 Toes to Bar
Group Cooldown…400m run/jog/walk
Mobility:
Banded Shoulder Stretch
LAX to Glutes
Upward Dog Pose for 1 minute x 2
Mash Quads