Warm-up
20-15-10
Calorie Row
Between sets complete
5- OHS
then 5- 3-Position Snatches (High Hang, Mid Hang, Floor)
-One complete, roll and stretch shoulders with bands
Oly
Spend 20 Minutes working up to a heavy Snatch Double
Strength
Strict Press
5-5-5-5
-Between sets complete 5 Strict HSPUs. Add bands for assistance. Add plates for a challenge
WOD (10 Minute Cap)
20 Front Squats (135,95)
40 Calorie Row
20 Front Squats