-Warm Up-


2 rounds


10 shoulder openers

5 Cuban presses

10 groiners

5 kb high pulls

10 lateral step ups 

Then

3 high hang muscle snatches

3 power snatches from the knees

3 squat snatches mid shin



-Strength-


Every 1:30 for 7 sets 


3 position snatch

High hips (pocket)

Low hang (knee)

Floor (tng)

* Start around 60-70% of Max Snatch


Rest 2 minutes


1 max effort set  of unbroken high hang snatches at 85% of the complex 



-WOD-


AMRAP 10


10 burpees

5 push jerks