New Lift Time!! Hang Squat Snatch
Warm Up:
Row 400m
Ski 300m
Run 200m
10 OH Squats (pvc)
10 Push Press (empty Bar)
8 Burpees
Mobility:
Shoulder Distraction (30 sec each side)
Wall Squat With PVC (10x)
Prayer On Roller (45 sec)
Strength:
Hang Squat Snatch
8-5-3-3-1-1
ONLY if there's time after:
Quick WOD:
AMRAP in 12 Min of
12 Cal Cardio
30 Lunges
Dumbbell Waiter Walk to end of building and back (carry a DB in each hand overhead)