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Warm-up:

Row 500m 
20 Sqaut Therapy w/pvc

Then:

Go through mobility. 

Then:

Group Syncro Bar Work: Snatch

Position 1 + Overhead Squat x3
Position 2 +Overhead Squat x3
Snatch Balance + Sots Press x3

Mobility:

Squat & Reach + Banded Ankle Distractoin  

Announcements:

Get some practice in at Open gym on Saturday! Make up a missed Wod, set a new max lift, or practice some skill work. Come hang out with us! Don’t forget Yoga on the weekends at Killearn and Tally! 

Lift of the Day:

Heavy Power Snatch + Overhead Squat   

Work up to a heavy complex with good form
10 Minutes. 

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

Power Snatch 
Doubleunder 

Wod:

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21 15 9 
Power Snatch 95/65lbs 
Doubleunders x4 reps

For time. 
Time Limit: 16 Minutes