Mandatory Warm up: 3 min row legs and hips only+30 Air Squats+2 min row arms and hips only+20 wallballs+3 min row
Mobilize
A) 17b
3 minutes to complete
2 rounds
15 wallballs
3 bar mu
If completed earn another 3 minutes and complete
2 rounds
20 wallballs
3 bar mu
If completed earn another 3 minutes and complete
2 rounds
20 wallballs
5 bar mu
If completed earn another 3 minutes and complete
2 rounds
20 wallballs
7 bar mu
If completed earn another 3 minutes and complete
2 rounds
25 wallballs
7 bar mu
If completed earn another 3 minutes and complete
2 rounds
30 wallballs
7 bar mu
B) 3 sets of 25 unbroken power snatch 75/55
C) 200/160 cal row
D) weakness work(optional)