Alternating Dumbell Snatch

Warm-up:

Pose Support Change Warm-up

Mobility:

Wrist Prayer + Wrist Rotaion + Reach and Grab

Announcements:

Try hard to improve your running with these running days. Pay attention to what you're learning and doing! 

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

Run of the Day:

Run 200m x 4 warm-ups
Increase effort (lean) each interval. Run, walk back, repeat. 
Run 800m

For time. 

Wod:

Alternating Dumbell Snatch

3 Minute AMRAP. 
Score total load. 
Choose weight. Multiply reps and weight for total load.