Warm up
Jump rope (practice double unders) 2 minutes
Snatch balance PVC
Chest to bar pull ups
Chest slapping push ups
Hollow rock
Super rock
Super rock
Skill
Mobility:
Hip complex- Band Sampson (forward & backward); pigeon with band distraction
WOD
Three rounds for time:
Run 600m
30 Toes to bar/ through rigs
15/15 KB snatch
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