-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