baseline:
20m High Skip /Bear Crawl/Carioca/Crabwalk/Plyostep/Figure4 Drills
then
10X
Shoulder Pass Thru
Wall Press
PVC Good Morinings
Elbow To Instep W/ Tspine Reach
PVC Overhead Squats
Divebomber Push Ups
Snatch Complex:
Build to heavy, not Max Load in 12 Minutes
4X Hang High Pull
2X Hang Squat Snatch
4X OHS
* This Complex is meant for you to keep load light and not put bar down in between all the movments
WOD:
3 Rounds For Time
400m Run
21 Pull Up
12 hang Squat Snatch 95/65
