Warmup: ROM Drills, dynamic stretches, 200m run 5 Handstand push-ups 10 goblet squats 15 WTD sit-ups WOD: 5,10,15,20 Snatch Push Press (95/65#) Front rack lunges, each leg (use same bar and weight as PP) Modify weight as needed. Finish with ab circuit on board. Roll and stretch

Warmup:  ROM drills, dynamic stretches, Burgener Warmup, junkyard dog, review Sn DL, Sn PP and Sn Balance x 10 with PVC Strength:  Snatch Spend 5 minutes warming up, then 1/1/1/1/1, Find new 1 RM WOD:  Not for time 8 Snatch deadlifts (70% new Max) x 3 sets 8 Snatch Push Press x 3 sets 8 more »