Skill/Warm-up – 3 RNFT – 200 meter run – 10 PVC pass through/10 around the world (5 per side) – 10 GHD Sit-up – 10 PVC shrug/shrug high pull/hang power snatch/power snatch – 10 GHD back extension
WOD
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Power Snatch – 95/65#
Ring Dip or Box Dip
20 min cap
