-Warm Up-

Mobility 

-Wod Prep-

(PVC)

10 shoulder openers

10 canoes

10 OHS

 

Barbell

 

X2 (add light weight for second round)

 

3 high hang snatch pulls

3 low hang power snatches

3 OHS with a Pause in the bottom

 

 

-WOD-

 

EMOTM 30

 

1 power snatch

1 OHS

 

Building in weight