DATE – Thursday Snatch /conditioning


Warm-up) 2 rounds each Alt. with partner, spend 60 secs on C2 while the other works on hip mobility; hip opener lunge each leg


Mobility) overhead and pec stretch with band


WOD A) Snatch + Snatch Balance + Overhead Squat: 15 mins to work on technique. Fast and smooth is the goal today, not weight.


WOD B) “CrossFit Games Open WOD 11.4”


10 min AMRAP:

60 Bar Facing Burpees

30 Overhead Squats 120/90lb

10 Muscle Ups (Mod: 20 Pullups/20 Dips, divided any way)