Friday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

>10 pull ups (dead hang)

10 abmat sit ups

10 back extensions

10 squats

Strength:

Power cleans / squat cleans

5-5-3-3-3-3

The last 3 sets can be squat cleaned for heavier weight.

WOD:

As a two person team run 1 mile with sandbag (50/35) (one sandbag per team)

Then:

Partner 1 does 25 wall balls (20/14) while partner 2 does max rep power snatches (75/55)

Each partner will do two rounds total, alternating between movements.

Score is based on the reps of snatches completed.