Warm Up:
3 Rounds
45-60 sec nose and toes handstand hold
50′ frog hops
50′ spider man crawl
6 muscle snatches (empty bar)
6 ohs (empty bar)
Pre Game:
8-10 mins working on power snatch ( slowly add weight that you will use for the WOD)
WOD:
3 rounds for time
7 power snatches (135/95)
14 t2b
21 box jump overs (24/20)
* 12 min time cap (scale so it takes just under 4 mins per round)
After party:
Accumulate 2 mins in an L- sit