WOD-
Thruster
2-2-2-2-2
Then, every :90 x 5 rounds:
15 Unbroken wallball, 10′
Post loads to comments and BTWB
SPRINT-
3 Rounds, each for time:
20 DB snatch, 70#(55#)
1,000m Row
*Rest 2 minutes between rounds
WEIGHTLIFTING-
3 Muscle Snatch + 3 Pause overhead squat (:03 pause in bottom) x 3 sets
Pausing Snatch Balance: 3, 2, 2, 1, 1, 1 (pause for :03 in bottom of squat)
Pause Snatch: 1 x 3, 3 x 2, 3 x 1 (pause for :03 in bottom of squat)
:03 Pause front squat + 1 1/4 front squat + front squat x 5 sets
3 Sets of:
10 Back extensions (not hip extensions)
:45 Side plank hold R
:45 Side plank hold L
