Friday 4/7

WU: Jog 400m, then 3 x (3 scap pull-ups + 3 strict pull-ups, 6 Russian Baby Makers, 9 PVC OH Squats, 12 Abmat sit-ups, 20 seconds Samson stretch each side)

Snatch BB Warm-up: 5 Good Mornings, 5 squats, 5 muscle snatches, 5 Snatch Grip Behind Neck Presses, 5 Snatch Grip Stiff leg deads, 5 OH Squats

WOD: Up and Over, 3RFT

5/3 Ring Muscle Ups/Bar Muscles Ups/ or 10 C2B Pull-ups (Bands as required)

10 Power Snatches 115/80

20 Box Jumps Overs (24/20)

Recover (as time allows): band shoulder distraction each arm, Couch stretch, Calf Stretch