Friday

1. 5’ JR
2. 5’ free flow
3. 2 RNFT:
  5 wall squat
  20m HS walk
  5 press in snatch w/ BB or PVC
  3 TnG tuck jump
4. 21’ to find heavy: hang snatch + snatch
4a. 2 snatch @ 80% of part 4
5. 3 RFT: 18’ time cap
  21 power snatch @ 95/65
  3 rope climb
  100 double under

Saturday

1. coaches warm up
2. muscle clean + clean from pockets + push jerk (10’)
3. clean from pockets + lo hang clean + split jerk
4. 15’ to find heavy single paused front squat