Warm Up 2X's:
short lap
10 boot strappers
5 board jumps
5 inch worm walk outs
10 PVC pass thrus
10 PVC OHS
10 PVC halos

Mobility: 
90 sec couch stretch each side
2 min each side LAX ball posterior shoulder ROM against wall
 

Skill: 10 min
Snatch position work
1 Hang power snatch + 1 above the knee pause Hang power snatch +1 overhead squat
 

WOD:
3 Rounds
50 anchored sit sits
40 DU's
30 KB Swings
20 Pull ups
10 HSPU
(25 min time cap)
 

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