Warm up

5’ Jump Rope

 

2RNFT

2 TGU each side

5 windmills each side

5 Narrow grip over head squats empty barbell

30” front rack stretch

 

Coaches warm up for snatch and C&J

 

6’ EMOM 3 squat snatch @70% of 1RM 

rest 2’

6’ EMOM 3 squat clean & jerk @70% of 1RM

**these percentages are of your 1RM squat clean

 

14’ AMRAP

10 KB/DB snatches(5 each arm)

20 wall balls

30 double unders