Warm up:
400 meter run
15 pass thrus
15 good mornings
15 push ups
SKILL WORK:
Improving your overhead position
https://www.youtube.com/embed/V19gwPrq84A
10 mins as a group
30 second tissue prep each side
Up to 1 minute hold on pull up hang
5-10 push presses with light weight
Metcon:
Every minute on the minute for 7 minutes (including the starting minute) complete the complex of: 1 Squat Snatch + 2 Overhead Squat @ 75% of your 1RM Snatch.
Then
As many reps in 10 mins as you can of:
Double Under, 2 mins
Sit-up, 2 mins
Double Under, 1:30
Sit-up, 1:30
Double Under, 1 min
Sit-up, 1 min
Double Under, 30 secs
Sit-up, 30 secs
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