Thursday

Warm Up:
200 Double Unders or 2 Min Double Under Practice
DROMS
:30 Sec Squat Hold
Down and Back Walking Lunges w/ PVC Pass Thru
Down Bear Crawl
Back Duck Walk
Spiderman
5 Inch Worms

3 Min Burgener Warm Up with PVC or Barbell
Down and Up, Elbows High and Outside, Muscle Snatch, Snatch Drop, Snatch Land

Strength: 
Snatch Work
Complete 4 sets of the following:
1x Snatch Push Press + 1x Snatch Balance + 3 OHS  (Heavier than last week)

Front Squats
5x @ 85% of 2 rep Max
5x @ 90%
3x @ 95%
3x @ 95%

Strict HSPU
4 Sets of ME (Not to failure) HSPU

Metcon:
For Time:
30 wall balls 20/14
30 kettle bell swings 53/35
30 windshield wipers
30 kettle bell swings
30 wall balls