Warm up:
Junkyard dog
Burgener
Skill transfer
Skill work: 20 mins on clean & snatch practice
Wod:
7 min AMRAP
4 hang cleans/4 barbell facing burpees/4push ups
2 min rest
7 min AMRAP:
4 snatch/4 barbell rollout/4 lengths total shuttle runs
(beginners can muscle snatch training bar)
Cash out: Tabata hollow rocks
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