Warm Up:  3 Rounds Of:

10 Good Mornings with PVC
10 Hip Touches hanging from the bar / 30 seconds Dead Hang
10 Yoga Push Up

Strength: Thrusters 3-3-3-3.

*Advanced: from the floor.

WOD: For Time:

20 One Arm DB Thrusters each side @22.15/1kg

400 meter Run

30 Alternating DB Snatch @22.5/15kg

400 meter Run

40 One Arm DB Bench Press each side @22.5/15kg

400 meter Run

Time Cap: 17 minutes.