Warm-up:

 

  1. Power Skip 100m
  2. 5 Snatch Grip Pushpress w/bar
  3. 5 Air Squats
  4. Run 100m
  5. 5 Overhead Squats w/bar
  6. 5 Squat Jumps
  7. Carioca 100m
  8. 5 Snatch Balance w/bar
  9. 5 Hang Power Snatch w/bar


Mobility:


Rollout: quads/hams/ab/adductors


Announcements:


We are planning an intramural COMPETITION in January!


Skills & Technique: (Click below for links to more info)

 


Wod:


Snatch Balance: 10 Minutes
Work to a heavy snatch balance.


Followed by:


Power Ball


2 Power Snatch 95/65lbs
10 Wall Balls 25/15lbs (use Slam ball)
4 Power Snatch 95/65lbs
10 Wall Balls 25/15lbs (use Slam ball)
6 Power Snatch 95/65lbs
10 Wall Balls 25/15lbs (use Slam ball)


Continue pattern. 
12 Minute AMRAP
Score total reps. 

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