Friday 10/17

Warm Up
500 m row/3min SU/DU’s
Circle rig 1 time open hips, 3inch worms to 5 push ups, 5sumo squats
And repeat. Shoulders- Wall sits to 10 shoulder slides, Windmills, wipers, hugs

Skill Snatch
Empty bar…Shrug-hi pull-hang snatch
3×5 load lite if technique is good
BNSG Press from Squat 4×5 go lite

WOD 3 rft
15 H P Snatch 95/65
20 BJ 24/20
30 DU’s