Group Warm up
Every minute on the minute, for ten minutes – 2 Hi hang power snatch. Focus on driving with the legs and speed under the bar. Continue to build in weight if possible.
WOD ( Workout of the Day )
9 Minute AMRAP
10 Pull ups / RX+ 5 Bar muscle ups
15 Hang power snatch / RX – 75/55lb Lv.2 – 55/35lb
20 Double unders
EXTRA: 10 minute T – Spine smash – Foam roller or lacrosse ball.