CFD workout for 05/11/20

Warm Up:

3 Rounds
15 Jumping Jacks
8 Curtsy Lunges (4/4)
:10 Hollow hold
:20 Butterfly Stretch

Build: Lower Body

Every 3 minutes for 3 rounds

-4 Multiplanar lunges/side
-:30 second squat hold
(Goblet hold)

Snatch Work:

EMOTM X 6 Mins

4 rounds of the following complex with a broomstick or barbell:
1 Snatch Grip Deadlift
1 Hang Muscle Snatch
1 Hang Power Snatch
1 Hang Squat Snatch
1 Overhead Squat

Conditioning:

Every 3 mins for 4 Rounds:
7 Hang Split Snatches Right Arm
10 Up Downs
7 Hang Split Snatches Left Arm
10 Squat Jumps Over Object