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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
Spend 15 minutes working to a challenging 3 position snatch

1 snatch from the mid hang, 1 snatch from below the knee, 1 snatch from the floor

Build in weight over the sets while lifting well


WOD
Every 3 minutes x 4 rounds

10 OHS (95/65)
8 TTB
8 OHS (95/65)
6 C2B





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