Thursday 9/4

Fitness:
Strength:
A1. OHS 5 sets X 4 reps 
A2. Hollow Rocks - 5 sets X 25 reps 

Wod:
21-15-9
DB Thrusters (40/20) 
Burpees

Performance:
Strength:
A.Power Snatch + Hang Squat Snatch + 3 OHS 
5 sets building* 

B.  accumulate 2:30 minute L-sit hold 

Wod:
21-15-9
Thrusters (115/75)
burpees over bar