WARM UP: Any order, NFT
15 Pull ups
15 Push Ups
15 OHS
15 box jumps
MOBILITY: Coach led mobility
WEIGHTLIFTING: 15 minutes to work to a 1RM in the complex:
1 Snatch
1 Hang Snatch
1 OHS
1 Drop Snatch (note, not the Snatch Balance)
GYMNASTICS: 1 max effort handstand hold against a wall.
Keep feet off the wall, and only kick the heels against it occasionally for balance; scale using headstand; emphasize hollow position and overall body awareness in the hold.
Then; Tabata handstand holds against the wall.
WOD: 15-12-9
Front squats (135/95)
Burpees
