run 2 laps
7×1+1 snatch from the waist + overhead squat
Do this as a complex, 1 snatch from the high hang to full squat, then OHS without resetting. Add weight each rep, rest 1min between sets.
Practice the Overhead Squat using sets of 5. Add weight only if form is excellent.
conditioning for everyone
1/2 Cindy- 10min AMRAP
5 pull ups(sub jumping pull ups)
10 push ups
shoulder overhead, external rotation 2 min/arm
hand behind back- scalene stretch 2min/side
death stretch 2 min/side