Warm-up
50 Doubles
20 OHS w/PVC
10 Medball cleans
15 KBS (focus on hip and shoulder ext.)
20 Back ext.
20 Sit-ups
Stretching and discussing class for the day
Strength/Skill
Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps
WOD
Tabata Double-under
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Recovery
Short Stretching and Mobility Sequence
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