-Warm Up-


2 rounds


10 shoulder opener

8 upper extremity nerve floss

5 kb high pulls each side

2 wall walks

3 muscle snatches (empty barbell)

5 hang squat snatches(empty barbell)


-Strength-


Snatch (not touch and go)

2-2-2-2


Power Clean + 2 Push Press

1-1-1-1

Rack pulls (75% of max deadlift)

10-10-10



-WOD-


10 minute cap


For time : 


21-15-9


Front Squat

HSPU