-Warm Up-


2 rounds


100 m stiff legged row

5 kb high pulls each side

10 bottom half burpees

5 inchworm+ push up

10 sciatic nerve floss


Then with empty barbell...

2 rounds


3 snatch high pulls from the high hang

3 muscle snatches from just above the knee

3 squat snatches from mid shin




-Strength-


Squat Snatch 


-WOD-


With a running clock : 14 minutes


15 Burpee over the rower

40/30 cals rower

15 cals Burpee Over the rower

40/30 cals rower

15 Burpee Over the rower 


With remaining time : max snatch