Warmup:
PVC Pass x 20 bring hands closer each 5
Footwork Drills ( let’s really dial in our jumping to landing positions) PVC or Barbell
Sots press x15 PVC or Barbelll
Burgener warmup
Hit hip mobility hard as well as shoulder
Take the necessary time to ensure a solid bottom position(get comfortable here, live in this position)
Strength:
Snatch
Build quickly to 90% of 1 rep max. Once you hit it shed 10#, then go on the minute until you fail. Once you fail a rep that’s it. Be aggressive no misses we don’t miss!!
Go to 50% and hit max unbroken snatch
WOD:
3 RFT
10 Chest to Bar Pullups
10 Front Squats 165/115#
10 Burpees
Beat my time 4:47