WOD
Primer
2 Rounds:
10 PVC OHS
10 Superman Extensions
10 DB Curl to Press
Strength
Overhead Squat: 10 minutes to build to heavy set of 2
Conditioning
For Time:
30/24 Calorie Bike
27 Pull-Ups
24 Power Snatches (95/65 | 115/80)
21 Overhead Squats (95/65 | 115/80)
Extra
Tall Clean (straight legs): 3 sets of 3 as warmup
Clean: every 90 sec, building to heavy set of 2 T&G