Warm Up

-10 Multi position squat
-2x 10s each Hollow and superman hold
-10 Hip thrusters
-30s Frog stretch
-10 Rocks banded hip distraction posterolateral
-10 Prone "y"
-10 Push up plus only
-10 Ring row squeezes
-1 min Foam roll lat
-2x30s Thoracic extension on foam roll


Snatch 1RM


For Time
50 Wall Balls (20/14/12)
50 Sit ups


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