Dynamic warmup (8:00):
2:00 squat hold alligator
Frankenstein walk leg swing
lizard walk scorpion
butt kickers dislocates/pass throughs
Gymnastics (12:00):
4X
20 second hollow body
20 second superman
4 box jumps (start seated on a 12” box)
WOD (25:00):
Snatch EMOM
6:00 warm up/progression
16:00 EMOM – 1 snatch per minute