WARM UP – MOBILITY

Big dynamic joint warm-up and full body stretch

Hollow / Arch / Scap pull-ups / beat swings & kipping pull-up technique

Review and warm-up w/ empty barbell: Snatch & Power clean & Jerk

Review both WOD’s then partner-up / set up for WOD.

WOD A

RICHIE (PT. 1)

Complete with a partner:

1) 10 mins to build to a heavy Snatch single

– Score = combined heaviest lifts

-rest 2 mins before starting part 2-

RICHIE (PT. 2)

2) 30 min AMRAP:

30 Burpees over bar

9 Clean & Jerks 135/95lb

19 Chest to bar pull-ups

88 Air squats

– Score = rounds + reps

ACCESSORY

Cool down, stretch, mobilize, socialize

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