Warm Up
S. mobility
Side step 2 lengths
1 squat position crab walk
10 airsquats
4 rounds
Burger warm up

 

 
Skills
Snatch: Empty bar 5 reps
DL
Pull
Muscle snatch
Power snatch
OHS

 

 
Strength
5 X 5 BACK SQUAT 70%
Build to a Heavy single then 5×5 @ 70% of that single

 

 

 

 

Metcon
CF.15.11.09
AMRAP 9 MINS
1 Rope climb
10 sit ups
15 Box jumps

scale rope climb to rope pull up from floor
scale box height