Warm up
5 rounds
4 wall walks
10 bird dogs
10 ring rows/inverted rows
15 band pull aparts
Strength
Every 2 minutes for 26 minutes
Perform 3-5 back squats
Wod
Amrap 9
10 burpee bar hops
15 hang power snatch
Warm up
5 rounds
4 wall walks
10 bird dogs
10 ring rows/inverted rows
15 band pull aparts
Strength
Every 2 minutes for 26 minutes
Perform 3-5 back squats
Wod
Amrap 9
10 burpee bar hops
15 hang power snatch