-Warm Up-



2 rounds


10 shoulder openers

5 kb high pulls

5 high hang muscle snatch

5 power snatch balances

8 median nerve floss

5 midshin power snatches




-Strength-



Every 4 minutes x 5 rounds



20/15 cals bike - Snatch


Round 1 - 5 power snatches 50%

Round 2- 4 power snatches 60%

Round 3 - 3 power snatches 70%

Round 4 - 2 power snatches 80%

Round 5 - 1 power Snatch 90%




-WOD-


AmRaP 10


25 Russian KBs

15 push-ups