Warm Up
2 sets
300m row
prone PVC pass thrus x 10 reps
prone PVC press behind the neck x 10 reps
PVC overhead squats x 10 reps
PVC sots press x 10 reps
 
 Mobility  https://www.instagram.com/p/CdbFHUIAKJW/2 sets

8-10 Windmills to each side
20-30 sec Single Arm Overhead DB Carry
8-10 Supine Press Roll to Side
 
 
Strength
A.  5 sets of hang snatch x 1 rep @ 75-78%
B.  3 sets of snatch pulls x 2 reps @90+%


WOD
"Sitting Around"
For Time
40 abmat sit ups
40 wall balls  20/14 
40 double unders or 80 singles
 
30 abmat sit ups
30 wall balls
30 DUs or 60 singles
 
20 abmat sit ups
20 wall balls
20 DUs or 40 singles