Warm-up
Bring Sally Up with the class using a pvc for ohs. If you are performing outside of class hours perform bottom to bottom air squats.
Then…
20 shoulder taps
10 sots press
3 squat snatch each from the high hang, low hang and floor
20 shoulder taps
Midline
Hollow Rock challenge week 5 – 50
Oly
Snatch
2-2-2-2-2
Rest 2 Minutes between sets. Do not keep your hands on the bar between reps. Drop and reset.
WOD
Unbroken 1
21-15-9
Chest to Bar Pull-ups
Overhead squats (135,95)
Open-Not Unbroken..
Rest 10 minutes
Unbroken 2
3 Rounds
15 Squat Cleans (135,95)
15 Handstand push-ups
Open- Not unbroken
-If you break up either set you should run 400m on the spot. Or you can start your set over