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Individual Warm-up: 25-butterfly pull-ups. video
Warm up: JA's, high knee walk, butt kick run, 2-shuffles, 2-karaeoke runs, 4-50% sprints. Part 2: 20-15-10 clapping push-ups. Part 3: 20-snatch grip dead-lifts, 10-Hang power snatch, 10-OH Squats, 10-hang snatch, 10-snatch.
Strength: Bench 1) 5 x 65% 2) 5 x 75% 3) 5+ x 85%
WOD: Snatch 3-3-2-2-1-1
Games Atheletes: AMRAP in 20:00 of 5-power cleans, 10-toes to bar, 15-wall ball.
Men 145/20@10', Ladies 100/14@9'
Endurance: 200-leg levers
Recovery: Fixing shoulder impengment
