WARM UP – MOBILITY

Agility ladder + dynamic stretch

BB snatch tech

WOD A

SNATCH

20 mins to build to a 1RM snatch

– Newer lifters work sets of 3-5 reps to build technique

– Reset to an empty bar and coach c&j tech after snatching is done

WOD B

CLEAN & JERK

In the remaining time in class, build to a 1RM clean & jerk

– Newer lifters work sets of 3-5 reps to build technique

ACCESSORY

3 sets, rest as needed:

8-10 Half kneeling KB press /side

12-16 Alt. Goblet kossack squats

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