Monday 10/1


Roller - Back, Glutes


PVC Shoulders

Warm Up: Snatch Drills 

Snatch Deadlift

Snatch Pull 

Muscle Snatch

Power Snatch 

Strength: Power Snatch 

Build to a Heavy set of 2, drop from the top, in 15 Minutes 

WOD: For Time, 12 Minute Time Cap

Row 1000m

30 Thrusters, 95/65

Cool Down: 90/90 Stretch