-Warm Up-

 

3 rounds

 

10 shoulder OPENERS

7 PVC Low hang Muscle snatch

10 groiners (total)

7 goblet squats

 

 

-Strength-

 

NO BELTS NO SLEEVES

 

 

Back Squat

 

9-9-9-9-9 @ 65%

 

-WOD- 

 

AmRaP 7

 

14 hang power snatches

40 doubles