Saturday Workout :

Qigong
Elbow Warm Up (brief)

Class Warm Up ;
Zigzag Agility ×75m
Lunges *75m
Broad Jumps *40m + Jog +2
DBL Burpee + DBL Air Squats *5

Skill #1 :
Power Snatch *10 minutes

Metcon #1 ;
3 Part (scoring last couplet)
3 Rounds 10 Min Cap
Power Snatch #95*10
HSPU *10 (Scaled Piked HSPU)
SUB 6:30
- then -
3 Rounds 10 Min Cap
Thrusters #95*10
BB BOR #95*10
SUB 6:00
- then -
3 Rounds 10 Min Cap
Box Jumps (scale 25-20)*10
TTB *10 (must learn to kip unbroken)
5:22

15 Min Rest

Strength #1 :
Snatch Pull 50*3, 70*3*2

Chest Stretch