Wednesday 1/8

CFTR MOBILITY

WARM UP
3 Rounds
30 sec snatch pull (bar)
30 sec muscle snatch
30 sec a/b
​30 sec rest

STRENGTH
Power Snatch + Hang Power Snatch
7x through

WOD
15 min CAP
100 cal a/b
*every 2 mins 10 db snatch (alt. 50/35) 10 ring dips

KB CONDITIONING
BLACK JACK
21,20,19,18,17,16 .....etc to 1 1,2,3,4,5,6,7, etc to 21
Goblet squat (70/53)
burpee