WOD
Primer
8 Supine PVC Pass Thru https://www.youtube.com/watch?v=8BCFSTXkqbM
6 Seated Box Jumps https://www.youtube.com/watch?v=lN5VX-GDmKE
4 Hollow/Arch Holds on Bar (10sec each)
Strength
Power Snatch: Build to heavy triple, not touch and go
Conditioning
5 Rounds for Reps:
1min: AbMat Sit-Ups
30sec: Deadlifts (185/135)
1min: Calorie Bike
30sec: Rest
Extra
Strength
High Hang Power Clean +FS: 3 sets of 3+3 building
Clean: 50/3, 65/3, 75/3, 85/2, 90/2x3sets