Warm up(10)
Light Jog + Walking Quad Stretch
Light Jog + Soldier Kicks (straight leg to opposite hand)
Light Jog + Side Lunges, pivoting on lead foot
Light Jog + Walking Samson Stretch
Light Jog + Walking Cradle Stretch

Finish by alternating between the below movements, 10 seconds at each:
Light Jog + Side Shuffle facing in
Light Jog + Side Shuffle facing out
Light Jog + Butt Kickers
Light Jog + High Knees

10:00-17:00 mobility
achilles 2 mins
shoulder distraction 2 mins

17:00-30:00
skills run through
snatch dead
hang snatch
pwr snacth

30:00-38:00
dry run
restroom

38:00-40:00
strategy

40:00(20)
Metcon
"Randy's on the Run"
5rds
400m run
15 power snatches 75/55

Optional(10)
work up to hvy pwr snatch(10)
5x100m hill sprint-run up/walk down

Finisher
1 min s/a para per
30 w raise
60 bicycles
1 mim ham stretch per

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