-Warm Up-

 

Row 100m (straight legs)

10 walking lunges with a twist

10 Kossack squats

Side shuffle

Karaoke

10 pike/tuck  jumps

 

Then for quality 3 rounds

 

3  hang muscle snatch (barbell)

3 over head squats

3 tall snatches

 

 

-Strength- 

 

Snatch Pull + power snatch + OHS

 

1-1-1-1-1-1-1

 

-WOD-

 

AmRaP 18

 

Alt rounds with partner

 

250m row

10 power snatches

5 burpees