Warm-up
400m Run
15 OHS w/PVC
Shoulder moblilty
Light cleans or snatches… warm up!
Strength/Skill (after WOD)
Squat snatch or Squat clean 3x5
(only accept “clean” reps)
WOD
"Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
Recovery
Short yoga sequence
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