Warmup: ROM drills, dynamic stretches, shoulder stretch with PVC, 10 PVC Overhead squats, 200m sprint, Burgener Warmup
Strength: Snatch
WU: 5/5/3 @ 40/50/60% 1 RM
Work: 5/5/5+ @ 65/75/85% 1 RM
WOD: 5 rounds
5 Chin ups
5 One legged squat off box (each leg)
10 Back extensions
Cooldown: 20 roll back to stand up. Roll out and stretch
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