WARM-UP:
8 x (:20 Easy Machine + :10 Hard)
20 PVC Pass Throughs (bring hands closer every 5 reps)
3 x 5 Plate Windmills, each side
STRENGTH:
Segment Snatch + Snatch
*Build to Heavy 1+1
*Pause at knee for segment Snatch
CONDITIONING:
Every 3 Minutes for 5 rounds
200m Run/250m Row/500m Bike
9 Hang DB Snatch + 9 DB Push Press, left arm
9 Hang DB Snatch + 9 DB Push Press, right arm