-Warm Up-
2 rounds
10 groiners
5 Cuban press+oh squat with pvc
10 bottom half burpees
5 oh eccentric wrist extension(empty barbell)
6 goblet squats
-Strength-
Part A
Hang Squat Snatches
3-3-3-3
*perform 1 snatch pull then 3 hang squat snatches – building in weight but with no misses
*stand tall / control the bar to below the knee/ then squat Snatch
*all three reps try to hang on to the bar
Part B
Back Squat
5-5-5-5
All sets @ 70% of max
-WOD-
Every 3 minutes x 5 rounds
12/9 cals row
8 Single arm DB Sh 2 OH (4/4)
6 burpee box jump overs
