Wednesday:  September 18, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Double LAX Ball/Foam Roller T-Spine Smash, 2:00 total

Move Steadily Through
10 PVC Pass Throughs
20 PVC OH Duck Walk Steps
10 PVC Pass Throughs
20 PVC Pause OH Squats
10 PVC Pass Throughs

Strength/Skill(15:00 – 35:00)
Every :90 for 9 Minutes 3 Power Snatches (AHAP – quick drop and reset between sets) – (6 sets total)

WOD(40:00 – 52:00) Strict 12:00 Time Cap

Fitness
8 Rounds
10 KB Swings
40 Single Unders

Performance
8 Rounds
9 Power Snatches 75/55lbs
27 Double Unders

Competition
8 Rounds
9 Power Snatches 95/65lbs
27 Double Unders