Saturday, 31 December, 2016

WARM UP – MOBILITY
Big group dynamic joint warm-up + Stretch
Review WOD and Sub movements
6-8 min for teams to form and practice/warm-up with a few reps of each movement.

WOD A
OUT WITH A BANG!
In teams of 3, complete for time:
100 Hang power snatch (Sub: Alternating DB Snatch)
100 Wallballs (20/14)
100 Hang power cleans (Sub: Russian KB Swings)
100 Toes to bar (Sub: Tuck-ups)
100 Front squats
100 Ball Slams (30/20lb)

Rx 75/55
Rx+ 95/65 (and/or do it with just a partner)

One barbell per team (ideally), and one person working at a time
Scale barbell weight so that sets of 10-15 are smooth
Athletes newer to Olympic lifting consider the “Sub” movements
45 min time cap