WOD Review then warm up all together: 60-sec row, 5 str leg inchworm walkouts w/ push-up, 10 pausing air squats, 5 BB front squats, 5 BB thrusters, 5 BB power snatch
SOD
In 15 minutes complete 4-5 sets of:
10 Banded arm raises (light ankle bands around wrist)
3 Snatch balances (newer to the skill – go light) (Mod: 3 High hip or hang squat cleans)
10-15 GHD hip extensions
WOD
For time:
5 rounds of:
9 V-ups
15 Thrusters (75/55) (50+ 55/35)
Directly into….
5 rounds of:
9 Power Snatch (75/55) (50+ 55/35)
15 Front squats
