7 17

WARMUP

15 Air Squats  - SLOW

8 minutes
15 PVC Pass Through SLOW
(every 5 reps - 3 OH sq w/ 2s hold at bottom) 

10 Snatch Grip Deadlift
10 Sots Press  w/PVC
  5 Wall Squats  3231
  5 Scap Pushups
  5 Scap Pullups
  3 Vertical Jumps

BUYIN

12  MIN
Accumulate 5-7 Sets
2 Hang Power Snatch    +
3 OH Sq

WORKOUT

5 min AMRAP -  goal 2+ rnd
200m run
30/20 Russian KbS  53/35 - 35/26
20/15 Burpees over Kb

BONUS

4 rnds
12  Alternating Db Curls (ea/s)
15  Overhead Db Tricep Extensions
          1:00 Rest