Warm Up

 EB
10 RDL
10 GM
10 BB twists ea.side
30 snatch grip BB bounces
10 snatch grip BB roations
10 OHS

10 step ups
10 box jumps
30 second runners lunge w/ knee circles ea. side
30 second elevated pigon stretch (on box) ea side
30 mt climbes
20 grass hoppers
20 high knees in place
20 butt kickers

WOD

21-15-9
DL (275/ 175)
Box jump overs (24/20)
(10min time cap)

rest 3 min

1-2-3....10
Hang power snatch (75/55)
OHS
(10 min time cap)

Strength

BS 1x 20
@55% +5# from last week

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