Coach Janyce going over snatch positions with the class.

I. Warm-up

Gymnastics complex, 2 x 10:
Shoulder activators
Strict pull-ups
Push-ups
OHS w/PVC
Strict knee raises
Good mornings

II. Lifting

Bench Press
1×2 @ 65%
1×2 @ 67.5%
4×5 @ 77.5%

III. WOD

AMRAP 20:
50 Wallball Shots, 20/14#
50 Double-Unders (150 singles)
40 Box Jumps, 24/20″
40 Toes-to-Bar
30 Chest-to-Bar Pull-ups
30 Burpees

IV. Optional

Plyometric Training:
EMOM 5
4 box jump overs
24” – 30” – 24” – 30”