WARM UP:
ROW 1K, AT 50%
3 ROUNDS
3 DIPS (ring or static, hip drop with chest up)
3 CHIN UPS ( aim for chest to bar, no kipping)

STRENGTH / SKILL
Hang Power Snatch.
WORK TECHNIQUE
up to 5RM then 3X3

WOD: 5 Rounds
 4 Hang Power Snatch 43Kg/30Kg
4 Burpees
50m shuttle sprint (10m X 5)
Rest 1:1 Record each round + Total Time.

HAPPY BIRTHDAY CARL!!!