Warm Up
400m run/row
Banded shoulders
2x
20 good mornings w/PVC
20 thrusters
20 trunk twists
20 hop overs
Strength
5x3 snatch deadlift - snatch pull
WOD
3 rounds for time
400 m
10 pull ups
20 KB swings 53/35
Post
6 mins. abs - coach's choice
Warm Up
400m run/row
Banded shoulders
2x
20 good mornings w/PVC
20 thrusters
20 trunk twists
20 hop overs
Strength
5x3 snatch deadlift - snatch pull
WOD
3 rounds for time
400 m
10 pull ups
20 KB swings 53/35
Post
6 mins. abs - coach's choice