wod

Warm-up
7min for movement:
10 shoulder dislocators
12 ring rows
14 Air Squats
30sec Double Unders or Single Unders
Snatch (Weight)
8sets
1 Hang muscle/power Snatch + 1 Low Hang muscle/power Snatch + 1 muscle/power Snatch
*start @ 70% and build to 80%

ADV Option:
3 positition snatch
High to low

Isabel (Time)
For Time: 30 Snatches, 135# / 95#

Accessory Work
For Quality
15 banded pull ups
10/10 DB reverse lunges

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