-Warm Up-


2 rounds



5 Cuban presses each side

10 median nerve flosses each side

5 dumbell push press each side

10 sciatic nerve flosses

5 lateral step ups each side

10 single leg RDLs with empty barbell



-Strength-


Part 1


Every :90 for 9 minutes (7 sets) - 3 position snatch


Then Part 2


Take 80% of 3 position snatch from part 1 and perform 1 set of max hang snatches from the pockets/power position


-WoD-


For Time: 12 minute cap


3 rounds


12 C2B pull ups

12 DB snatches


Then


3 rounds


12 bar muscle ups

12 DB snatches