Warmup
bike or row 3 minutes
2 rounds of:
10 alt lunges
10 press ups
10 pvc good mornings
10 pvc pass throughs
barbell warm up
5 snatch deadlifts
5 snatch pulls
5 snatch high pulls
5 muscle snatches
5 power snatches
5 squat snatches
Strength / Skill
Snatch pull + top down snatch
*take 15 minutes to complete
*work on technique
*reach a working weight and do 5 singles of the complex at that weight
WOD
For time:
21 - 15 - 9
cal row
wall balls
**rest 2 minutes**
15 - 12 - 9
cal bike
hang snatch
75/55-95/65-115/75 (add weight each rd)
