WARM UP

3 RNFT (Rounds not for time)
10 Shoulder Pass Throughs
10 OH Squats
6 Burpee Over PVC

STRENGTH

4 X 3 Over head Squat
(Work up to heavy 3)

CLANG & BANG

8 Rounds for time (cap 20')
6 P. Snatches (75/55)
10 Hollow Body Rocks 
100m Sprint
Rest 1'

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Posted
AuthorBen Magnone