A. Dynamic group warm-up
B. WOD Prep
Spend 10 minutes on the clock practicing a goat. A goat is a movement you need to get better at.
C. WOD- “Team Barbara”
Teams of 2 complete for time. 1 person works while the other rests. (25 minute cap)
5 rounds for time:
4. Group mobility/stability
I. Snatch Ladder (squat or power)
Guys: start 95 Girls: start at 55 Add 5# every min until you fail. Take as many attempts as needed within the minute. Once you fail rest 2-3 minutes before backing off 15# and hit 3 more singles.
II. Clean & Jerk work your way up to a heavy single. This is heavy enough where you’re thinking about the weight but not missing the lift.