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at CFN looks like...

 

Warm Up
10 minutes of...
CrossOver Symmetry with a partner 
- Partner 1 does the top part of Crossover Symmetry while Partner 2 does gorilla walk down/stiff legged bear crawl back/lizard walk down/ostrich walk back - switch
- Partner 1 does the bottom part of Crossover Symmetry while Partner 2 does side shuffle down and back, 10 sit ups, 20 jumping jacks

Then
Burgener Warm Up


Strength/Skill
A) Every :90 x 8 rounds

1 snatch pull + 1 power snatch + 1 OHS

B) 10 minutes to work on snatch balances
3 reps x 4-5 sets, building in weight while keeping confidence high and technique perfect




WOD
FITNESS

18 – 12 – 6
Alternating DB cleans (35/25)
Ring rows
NPU burpees

PERFORMANCE

18 – 12 – 6
Hang Power Clean (95/65)
Pull ups
Burpees

COMPETITION

18 – 12 – 6
Power Clean (135/95)
C2B pullups
Burpees over the bar

*8 minute time cap

Accessory Work
2-3 rounds for quality

:15-:30 hollow body hold

15 supermans with :02 hold at the top or 10 GHD hip extensions

15 supinated, neutral grip and pronated wrist curls/side



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