-Warm Up-


2 rounds


10 groiners

5 Cuban press+oh squat with pvc

10 bottom half burpees

5 oh eccentric wrist extension(empty barbell)

6 goblet squats


-Strength-


Part A


Hang Squat Snatches


3-3-3-3


*perform 1 snatch pull then 3 hang squat snatches - building in weight but with no misses

*stand tall / control the bar to below the knee/ then squat Snatch

*all three reps try to hang on to the bar


Part B


Back Squat


5-5-5-5


All sets @ 70% of max


-WOD-


Every 3 minutes x 5 rounds


12/9 cals row

8 Single arm  DB Sh 2 OH (4/4)

6 burpee box jump overs