Warm Up:
Athlete's choice
Squat therapy
Couch stretch/pigeon/scorpion/iron cross
Strength: Work up to 1RM Back Squat
5-3-2-1-1-1...
Warm Up snatches:
WOD:
OPEN WOD 11.1/14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs /55 lbs)
Rx2: Less weight from floor
MOD: Same or less weight from Hang
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SILVERS:
STRENGTH: Thrusters
SKILL: DB Snatch
WOD: OPEN WOD 11.1/14.1
30 DU / DU Attempts or low box step up/step downs
15 alternating single arm db snatches
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