AM:
Warm up: 10min Run Slow and Easy + Dynamic Stretches
Then Complete 3 rounds before setting empty bar down; Hang Power Snatch x 1 + Snatch Balance x1 + OHS x 3 / rest 60 sec ...Repeat x 3. (Girls 35lb Boys use 45lb)
1. 2 Pos Power Snatch (Mid Hang + Floor) build each set x 3 / 2min rest
2. Cluster Squat Snatch 3x1.1.1 / 3min rest...note: pause10sec between each rep
3. Snatch Pull 3x2 115% of 1RM snatch / 4min RR
PM: TEAM TRAINING
5:30pm WOD #1
Row 750m + HSPU
rest 20minutes
6:30ish WOD # 2
Thruster Ladder
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