Warm-up:

Passthroughs

Shoulder Rotations

Leg Swings

Bear Crawls

Duck Walks

 

WOD:

1. Snatch (10 mins) 3 x Max Reps 

TnG Beasts (M:135/W:75)

Ninjas (M:95/W:55)

Rest 2 minutes, decrease weight if max is 4> reps

 

2. Back Squat (10 mins) 3x3 across

 

3.  For time:

10-9-8-7-6-5-4-3-2-1 Jerk, 115/65 – no racks, must be taken from the ground.

2-4-6-8-10-12-14-16-18-20, Pull ups

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