190712 - FYF!

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WARM UP -
1 minute of each
Cardio
Box Step Ups
Squat Single Arm DB Sots Press (Switch sides each 5)
Plank DB Drag

MOBILIZE -
Banded Pass Thrus
Banded Pull Aparts
Banded OH Squats
Banded Ankle Pull Up Stretch

COACH PREP -
PVC Burgener Prep
Warm Up to Snatch and OH Squat weight

Practice Box Jumps and Push Ups and DB Thrusters

WOD -
AMRAP 25: (5 DB Thrusters 50/35 at the top of each 5 min.)
25 Box Jumps
25 Hang Snatches 95/65
25 Hand Release Push Ups
25 DB Hang Cleans 50/35

GOAL OF THE WOD -
Over 1 round! This is a grinder! Small sets on most movements with little rest! Beat the clock to finish a move before the thruster so you don’t have to go back to it!

COOL DOWN -
Down dog to Cobra