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