Warm up
2 wall walks, 10 push ups, 10 air squats, 10 alternating superman/hollow rock, shoulder prep
Strength
12:00 to establish 1RM for power snatch and squat snatch
WOD
3 rounds
15 thrusters (95/65)
10 GHD sit ups
15 push press (95/65)
10 hip extensions
2 wall walks, 10 push ups, 10 air squats, 10 alternating superman/hollow rock, shoulder prep
Strength
12:00 to establish 1RM for power snatch and squat snatch
WOD
3 rounds
15 thrusters (95/65)
10 GHD sit ups
15 push press (95/65)
10 hip extensions
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