WARM UP:

3mins

10 Good mornings

10 Snatch press

10 Muscle snatch

MOBILITY:

Pistol of doom

Groin terror

Thoracic extensions

MOTOR CONTROL:

5 Rounds building weight of the following complex

3 Snatch pulls > 3 Hang power snatches > 3 Snatch balance

WOD:

Seven rounds for time of:
12 Thruster 35/23.5kg ( no bumper plates, no dumping)
9 Toes-to-bar
Run 200 meters with a 10/6kg medicine ball

Worst wod demo ever…. I think we can get a few folks to beat these times too.