Training Day 1

Warm up:
Row 3-5min, joint mobility (circles with ankles, elbows,wrists)
3 rounds 5-8 reps; hspu, air squat, back ext, pull ups.

Skill Work:
Muscle ups x 3reps x 12; rest and scale as needed

TRAINING A-GROUP:
A. DL - 65% 1RM; 10 sets of 2 @ 11X1; rest 60 sec
(focus on speed off ground)
B. Hang Power Snatch - 5 x 5; rest 90 sec
( focus on speed through middle and patience on 2nd pull)
C. Continuous Power Snatch - 10 reps x 3 sets; rest 1 min
(pick a weight that feels fast and perform touch and go reps - come to FULL EXTENSION)
D. Running Clock Burpees
(1 the first min; 2 the 2nd, 3 the 3rd....)

*post loads and notes on lifts and total min and reps to comments

TRAINING FOR D-GROUP
Warm up: same as above
Skill: same as above

Strength/WOD: CFCC

post weights used and time for met-con