Warm up:
7 pass throughs, 7 good mornings, 15 Hollows, 200m fast run
2 rounds: 5 pull ups, 5 supermans
Then “Bring Sally Up” - air squats (as a group)

3 mins roll out

Skill: 8 mins:
Burgener Warm up x 1 (w bar)
Snatch Grip Dead Lifts 2 x 2 (95% snatch or 85% of OHS)

Strength: 1RM Snatch, 9 min time cap (Newer athletes practice form with this time: 1x3@50% OHS, 2x3@60%-can try for 1rm at coaches discretion)

WOD “Nancy” 25min time cap
400m Run
15 OHS 95/65

Mobility: Calves, Pigeon, Shoulders, Quads