Strength
5x[2 High hang squat Snatch + 2 OHS]
L-sit practice between sets
WOD
4 Rounds of:
30 sec ME Power snatch, 135#/95#; 30 sec rest
30 sec ME Front rack lunges, 135#/95#; 30 sec rest
30 sec ME hollow rocks; 30 sec rest
Score is total of each movement across all rounds (e.g. 20 snatches, 40 lunges, 60 hollow rocks)