Warmup
Row 500m
20 GHD Back Ext
15 Pullups
10 Wall Walks
Strength
Complex: Work to heavy
1 Power Snatch
1 Hang Power Snatch
1 OHS with 5 sec pause
WOD
100 KB Swings (2/1.5)
REC
2x20 GHD Situps
Warmup
Row 500m
20 GHD Back Ext
15 Pullups
10 Wall Walks
Strength
Complex: Work to heavy
1 Power Snatch
1 Hang Power Snatch
1 OHS with 5 sec pause
WOD
100 KB Swings (2/1.5)
REC
2x20 GHD Situps