Warm Up:3 Minute Run(600m)-Bike-RowTHEN10 PVC Snatch Grip High Pulls8 PVC Pass Throughs7 Elbow Circles Both Ways7 Wrist Circles Both Ways8 Air SquatsWOD 1Overhead Squat 2-2-2-2-2-2-2 Rest as needed between sets. –Coaches notes: For those comfortable with this movement go from either around 65% or 85% of your current 1rm for each set. Try and use...Read More