Day 44

Ok, people, here it is. We have some antsy followers that are ridin me to get this posted. Your wish is my command!

Warm-up:
2 Rounds
10 Barbell Rollouts
8 Dislocates
6 OHS w/Bar or PVC Pipe
4 Rollover to V-Sit

Mobility:
Roll Hams/Glutes - 1min/side
Roll Quads - 1min/side
Shoulder Band Stretch (your choice) - 1min/side

Squat Cycle:
Box Squats - 70% of 1RM Box Squat - 12x2

Shoulder Press Cycle:
80% - 8x4

Skill/Strength:
Find 3-point max for snatch without dropping the bar from - Floor, Mid-Hang, High-Hang
Floor - Full snatch with weight on the floor
Mid-Hang - Bar is pulled from the top of the knee
High-Hang - Bar is already in the hips with knees slightly bent

WOD:
21-15-9 Reps for time
Pull-ups
Ring Dips
Burpees

WOD is pretty optional today. Depends on what you want to work on. Remember to keep that chest puffed out and that back tight for the snatches. Happy lifting!