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at CFN looks like...

Warm Up
Break into 2 groups...

Warm Up
Break into 2 groups...

Group 1: Row or Bike with a partner, partner mobilizes or does 2 rounds of: 15 squats, 10 sit ups, 5 push ups, :20 down dog hold for 6 minutes - switch after every round

Group 2: CrossOver Symmetry for 6 minutes


Then switch groups

Snatch Warm Up


Strength/Skill
Every :90 x 10 rounds

2 Snatch Pulls + 1 Power Snatch
-building in weight while staying technically sound


Strength/Skill
20 minute EMOM

1: 12-15 KB front squats
2: 7-9 strict HSPU
3: 8-10 atomic sit ups
4: 6-8 supinated pull ups
5: AB :30 @ 80-90% effort

 



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