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at CFN looks like...

Warm Up
3 minutes - bike/row/jump rope

2 rounds:
10 lunge with pass throughs
10 good mornings
10 PVC OHS or 5 single arm DB press
5 broad jumps
:20 plank

Snatch Warm Up


Strength/Skill
8 minutes to find a moderately challenging snatch x 3

8 minutes to find a moderately challenging clean x 3

WOD
12 minute EMOM

1) 15 KBS
2) 8 step down box jumps
3) 12 alternating DB C&J
4) Row 12/8 cals

into 

3 rounds

10 KBS
6 step down box jumps
10 DB hang C&J
Row 8/6 cals



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