Hip Snatch & Curtis P’s

 

dynamic movement prep 
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.
Group warm up 
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)
Burgener warm up
Strength/Skill
Hip snatch
3-3-3 70%
3-3-3 75%
Wod 
4 rounds for time of
15 Curtis p’s. (clean, lunge, lunge, shoulder to oh, back to floor) #65,45
10 barbell burpees.
Mad mobi 
Knee on the wall
Roll IT band
Hamstring up n over
Pigeon

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