-Warm Up-


Row 3 min


2 rds


8 shoulder openers in the bottom of a squat

8 Cuban press

8 overhead squats

8 eccentric ankle dorsiflexion

8 kossack squats


-Strength-



Snatch Balance + Overhead Squat

                  (Off the rack)


(1+1) x 6 sets



-WOD-


5 Rounds each for time

 

Row 500

Rest 3 minutes