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at CFN looks like...

Warm Up
5 min row/bike/run/jump rope - break a sweat

2 rounds
Bear crawl down, gorilla walk back
1 round of multi-directional lunges
10 supermans
10 push ups
Step over the fence down/ostrich walk back
:20 plank

Clean Warm Up

Strength/Skill
Every :90 x 8 rounds

Clean with a pause 2" off the ground, pause at the knee, pause at the mid hang x 1.1

WOD
For time

16-12-8
Alternating DB snatches 
Burpees

REST 5 MINUTES

16-12-8
DB thrusters
Pullups



Mobility
With any remaining time, coaches coach! Roll out your business!



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