Thursday:

W/U:
Agility Ladder x 12 (2 x 6 variations)
Burgener Warm up

MOB:
Roll back & thoracic opener over roller
Partner shoulder stretch with dowel
(Athlete lays face down, snatch grip on dowel; partner gently pulls out and up to stretch)

WOD A) 4 sets of 3 position power snatch (high hang, above knees, floor)
Rest 60-90s

WOD B) 4 sets of 3 snatch Balance (work on speed under the bar)
Rest 60s

WOD C:
21-15-9
Burpees (Jump on to 45 lb plate at top)
Ball Slams (40/30)

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