Warmup
3 min warm up
Bike, Row or Jog
Down - alt lunges l+r=2 Back - jog
Down side to side l+r=2 Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum
Skill Work-STRENGTH
A. BACK SQUAT 4X10 AHAP
B. STRICT PRESS 4X10 AHAP
WOD
21-15-9 POWER SNATCH 135/95 PULL UPS
PS 115/75, 95/65, 85/55, 75/45, 65/35
PU ring row or bands - no jumping
Cash Out
ROW 500 METERS FOR TIME
record time
