Warmup
"Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
"15 minutes on clock:
SN Grip DL + Pull + Hang Snatch
then, Power Snatch - build to wod weight
WOD
6 Rounds
12 Wallballs (20/14)
9 cal ALT row/ski/bike
6 Power Snatch
weight selections:
Masters/Scaled 95/65
RX 115/75
RX+ 135/95
RX++ 155/105
