Warm Up
2 rounds
1.5 min cardio of choice
12 banded good mornings
12 band thrusters
12 band front squats
clean and jerk / snatch demo/progressions/teaching
clean and jerk / snatch warm-up/practice/form checks
5-10 minutes to practice the movements with your partner
WOD
Competitive:
In pairs for 25 minutes
30 clean and jerks (120 / 85)
30 snatches (105 / 75)
150 wall balls (20 / 14)
Performance:
In pairs for 25 minutes
30 clean and jerks (90 / 65)
30 snatches (80 / 60)
150 wall balls (14 / 10)
Lifestyle:
In pairs for 25 minutes
30 clean and jerks (60 / 40)
30 snatches (60 / 40)
100 wall balls (14 / 10)