-Warm Up-


3 rounds


1 minute bike

10 Lateral step ups

5 Cuban press + 3 Overhead Squats

3 thrusters (+lbs each round)

10 heavy Russian swings


-WOD-


This is a opportunity to go heavy!!


So no met-con today


Focus on cleaning up your technique and bar path on the muscle snatch


Let’s move some weight on the hang cleans


Muscle Snatch


3-3-3-3-3-3-3


Hang Squat  Clean


3-3-3-3-3


Cash out/WOD : with a partner 8 min AmRaP axel curls or empty trainer bar with fat grips