Wednesday, January 22nd

Warm-up 3×10
Jumping Jacks
Dislocates
Behind the Neck Press w/PVC
Bird Dogs
Strength
4×6 Snatch Pull from the ground w/ 60% of 1RM
then:
8 min EMOM:
1 Power Snatch + 1 Hang Power Snatch
WOD-10 RFT
8 DB Power Cleans (50/35)
8 Straight Leg Weighted Sit Ups w/ Plate (45/25)
(15Min Cap)