Wednesday

Warm Up:
500m Row or 20 Cal Bike
10 GHD Sit Ups
10 GHD Back Extensions
10 Hip Extensions
10 Ring Dips/Push Ups
10 Strict Pull Ups
10 PVC Pipe Pass Thru
10 OHS
:30 Sec Samson Stretch

Snatch Group Warm Up: 
Burgener Warm Up

Strength: 
Snatch Work
3 Position Pulls working to a heavy
Complete 4-5 sets of the following:
1x High Hang Snatch Pull + 1x Mid Hang Snatch Pull + 2x Snatch Pulls

Metcon:
Team of 2:
1000 m row buy in (total)
70 wall balls
70 burpee pull ups
70 front rack walking lunges 95/65
70 push press 95/65
1 mile buy out (total)

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