(Practice / Phosphogenic 1-10 sec bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 PVC passthrough, 10 BB bench press, 5 ring push-ups
SOD
4×6^ Bench Press AND 4 x 8-12 Ring Push-ups (RX+ elevate feet) (18 min)
WOD
Every 3 min x 6 rounds (18 min)
1 High Hip Power or Squat Snatch > 1 Hang Power or Squat Snatch > 1 Power or Squat Snatch
