Warm Up
Squat walks
Squat holds
Cartwheels
Shin hops

 
Skills
Snatch balance:
Burgener warm up
Squat drops
Bottom OHS squat position hold
Power out of bottom position

 
Skill / Strength
SNATCH BALANCE
If experienced go:
power snatch, 2 snatch balance
5×1(+2) Build weight up within 5 sets finish with heavy
If beginner, drill technique and OHS

 
Metcon
CF.16.02.01 (A)
6 minute ladder
2-4-6-8….
Wall ball 20/14
Ring dips

3 minutes rest..

 
CF.16.02.01 (B)
20:15 x5
Hanging L-sit hold
Scale:
L-sit hold
V-sit hold