Warm-Up:
– 4 Direction (10 Yard Each) Low Crawl
– “PVC Party”
– Sumo Squat to Stand

Dynamic Flex/ Prep (BB):
– Snatch Grip RDL
– High Pull
– Power Snatch
– Sn. Grip Push Press
– Sn. Balance
– OHS

Olympic Quality:
4 sets: Every 2 min
– 30 sec Air Assault/Row (alternate) at a moderate pace.
– 3 TnG Snatch @ 65-75%

PARTNER WOD FOR TIME: 5 Rounds
– 3 Hang Clean
– 7 HSPU (4″/2″ Deficit if possible)
– 11 Wall Balls
– 15 Pull Ups
– 19 AbMat Sit-Ups
*Alternate Sets – Partner A does 3 HC, then partner B does 3 HC and so on until both complete all 5 rounds.

SATURDAY CHALLENGE
– Standing BB Roll Out 2-3 x 8-10 @95/65

Recovery:
– Roll Quad
– Couch Stretch/ Extended Couch Stretch
– Twisted Cross
– Puppy