Warmup: ROM, dynamic stretches, 10 PVC pass thru’s, junkyard dog, Burgener warmup, 5 pull-ups or 10 ring rows, 10 push-ups, 15 squats
Strength: Snatch
Warmup: 5/5/3 @ 40/50/60%
Work: Find a new 1 Rep Max 1/1/1/1/1
3:00 AMRAP of:
5 Kettlebell Goblet Squat – Heavy
10 Push Ups
Rest 1:00, then
3:00/AMRAP of:
10 American Kettlebell Swings – Heavy
30 Wall Balls
Rest 1:00
Repeat!
Cooldown: Roll out shoulders and stretch chest and shoulders
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