Warm Up

Shoulder and Hip Mobility
Cat walk
Crabwalk
Junkyard dog
Burgener Warm Up

 

Skill

Snatch Review

 

Strength

10 x 1 : 2 Hang Snatch + 1 Snatch

 

MetCon

CF.15.07.04 PERFORMANCE
1000m Row
40 Thrusters (40/30kg)
40 Burpees over bar
1000m Row

 
CF.15.07.04 FITNESS
1000m Row
40 Barbell thrusters (32/24kg) or KB Thrusters (16/12kg)*
40 Burpees over bar
1000m Row
* 20 reps per arm
Scale thrusters to wallball or slamball