Friday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 hand release push ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Hang power snatch 6x3

WOD:

12 hang power snatch (75/55)

12 ring push ups

12 lateral ball slams (25/15)

12 jumping lunges

6 rounds for time.