Part 1) Mobility / Dynamics
Part 2) Strength – Overhead Skwat! – 5-5-4-4-2-1
Work up to a heavy 2 or a heavy 1 rep for the day!
Part 3) Snatch! – For rest of session, work on Snatches for skill. Coaches choice for skill work and accessory work
Part 4) if there is any time left over, do a monthly challenge
Part 1) Stretching
Part 2) Pick Drills
Part 3) WOD
4x750m row with 2 min paddle inbetween each set. Find a good pace to lock in every set.