(Competition / OlyNastics)
SOD/WOD Review: 8 min
Then all together: 20 sec each of plate T,V,W, 30 sec PVC pass through, 5 PVC high hip power snatch, 5 PVC hang power snatch, 5 PVC power snatch, 5 PVC squat snatch
15 minutes to build to a heavy Squat Snatch.
*12 min time cap
Post WOD: Time permitting 1-3x
10 Elevated Calf Raises (45# plate) (per leg)
10-15 GHD Hip Extensions