Warm Up: Coaches Warm Up
Skill: Kettlebell Snatch
Work Capacity: 15min AMRAP
30 x Dubs
20 x Russian Swings @ 24/16
10 x KB Snatches - 5 each arm
5 x Ring...
Warm Up: Coaches Warm Up
Strength: Snatch Warm Up
Work Capacity: 12 min Time Cap
Part A = 1 - 10 (timed)
Alt DB Snatches @ 22.5/15
Burpees Over DB
Part B =...
Warm Up: Coaches Warm Up
Skill: Thruster Mechanics and Prep
Work Capacity: 5RFT
200m Run
12 x Thrusters @ 42.5/30
12 x Bar Facing Burpees
12 x Pull Ups
...
Warm Up: Coaches Warm Up
Skill: Strict HSPU Prep
Work Capacity: Crossfit Open 19.3
10 min Time Cap
200ft Oh walking lunge @ 22.5/15
50 x Weighted Box Step Ups @ 22.5/15
50...
