-Warm Up-
15 minutes Warm up and set up
2 rounds
10 shoulder openers
8 Cuban press with plates
5 oh wrist extensions
3 muscle snatches from the hang
3 power snatches from the hang
200 meter run
-WOD-
For time : 18 minute cap
400m run
21 power snatches
15 over Head squats
400m run
15 power snatches
12 overhead squats
400m run
9 power snatches
9 over Head squats
Rx 95/65
-Post WOD Strength-
-Strength-
4 sets
Standing Chest Press
*6 reps with left leg forward
*6 reps with right leg forward
12-12-12-12
Upward Banded Flies
10-10-10-10
Planche Push-Ups
10-10-10-10
Perform them all super set style
