WARM-UP
A) Mobility
B) AMRAP 10’ (pica)
20 Variation dislocates
20 Good morning pica over head
10 Snatch balance
10 OHS
SKILL
Practice SNATCH 10-15’ pica o barra
3 Snatch pull+3 Hang squat snatch+ 3 snatch balance(drop)+ 3 OHS
METCON
FOR TIME
100 Lateral jump
THEN:
5 ROUNDS
Every round. -2 reps (12-10-8-6-4)
12 Burpee over bar(pica)
12 Thrusters
THEN:
100 Lateral jump