Warm Up

 EB
10 snacth grip BTK strict press
10 snatch bal
10 drop snatch w/ 3 second pause in bot

Pole hip opener
Squat + reach x 10 ea side
Thorastic spine opener x 10 ea. side
30 second wrist stretch
pole ankle stretch

burgner

Strength

 Hip snatch 4 x3

Power snatch + snatch balance 5 x 1

WOD

3Rds FT:
21 DB box step overs (50/35)(24/20)
7 strict HSPU
3 rope climbs (scale is 9 RR)

Comment