Wednesday, July 22nd

Warm-up/4Min AMRAP
20 High Knees
8 Banded Dislocates
6 Banded Side Steps each leg
4 Banded Strict Press
Strength
10xs through following complex:
1 Hang Power Snatch + 1 Hang Squat Snatch
*Pyramid up in weight if possible.
WOD
20 Rounds For Time:
3 Bar Over Burpees
2 Strict HSPU
1 Power Clean @ 80% of 1RM
*15Min cap