-Warm Up-


2 rounds


5 Cuban presses

10 groiners

5 kb high pulls

10 lateral step ups (5 each side)

5 single arm kb thrusters each side


Then with empty barbell 


1 round


3 high hang muscle snatches

3 power snatches from the knees

3 squat snatches mid shin


-Strength-


Every 90 seconds for 10 sets


1 Squat Snatch


(All at 80%)


-WOD-


For Time : 20 minute cap


150 doubles

75ft DB front rack lunge

50 DB thrusters

75ft DB front Rack lunge

150 doubles