5 Minutes of Instruction and empty bar work,
then 12 Minutes to work to a heavy:
3 Rep Snatch Pull To Knee with a 3 count pause at knee
5 Rds, each round for time:
Run the inside of a 10 yd square, Right and Left
Tag the next teammate upon completion of the square.
20 Unbroken Wallballs @ 20/14
Rest at least 1 minute between efforts
**start at one cone, go all the way around the square, stop and go back around the inside. cut hard at each corner, no rounding.
Wallballs @ 14/10, focus on form and technique.
Wallball @ 30/20
Men: Find a spot that is about 12' and throw 20# to that.
Ladies: 14# ball to the 10' target
1) Work up to a Single Hang Snatch @ 80%, no more
2) 10-15 Minutes of Mobility Work on any area that is currently restricted.