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at CFN looks like...

Warm Up
Break into 2 groups...

Group 1: Row or Bike with a partner, partner mobilizes or does basic body weight movements for 8 minutes - switch every 2 minutes

Group 2: CrossOver Symmetry with a coach for 8 minutes

Then switch groups

Snatch Warm Up


Strength/Skill
Every :90 x 8
Snatch with pause at the knee + 2 OHS

Build in weight while maintaining great technique


WOD
20-15-10
Dumbbell Front Squats
TTB

REST 5 MINUTES

20-15-10
AB cals
Burpees



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