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at CFN looks like...

Warm Up
2 rounds steady

High knees down
Butt kicks back
20 banded segmented glute bridges - from hip halo
10 seated external rotation (5/side)
20 squats
10 shoulder taps in plank
IDPT HIP MOBILITY
Gorilla Walk down
Stiff Leg Bear Crawl Back
Lizard Walk Down
Ostrich Walk Back

Snatch Warm Up

Strength/Skill
10 min EMOM

Snatch x 2

- build weight every minute while maintaining good technique


WOD
3 rounds
30/25 cal row
20 WBs (20/14)
25 KBS (24/16 kg)
15 sit ups
20 DU
10 burpees



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