Thursday Session

WARM-UP
3x[20 sq MB passes, 20s relaxed squat, 2x8 fire hydrant, 8 hip ext (on bench),
2x8 hip hikes (off mats, 10s HShold or 12 wallwalkers)
Trigger and mobilise adductors and hamstrings

STRENGTH
Build to heaviest weight for complex: 
Hang snatch + Snatch + 2xOHS

WOD
BIRT: 11 RFT
29m Shuttle run (every 3rd one run 2Sh) 
10 burpees,
10 situps,
10 thrusters 20/15kg
25min cutoff.