Warm up: basic (row)
Stretch: chest and shoulders
Skill: 20 L- Sit pull ups
WOD: 15 min AMRAP
4 Bench Press @ body weight + 20#
10 single arm dumbell snatch @ 45#
(5 on each arm alternating)
Warm up: Basic (row) Skill/Strength: clean max 1-1-1-1 WOD: In 7 minutes complete as many reps as possible increasing by one of : 1 burpee 1 snatch @ 75#