-Warm Up-

2 rounds

200 meter run

5 Cuban presses

10 banded face pulls

5 single arm KB deadlifts each side

10 median nerve flosses

Then... with an empty barbell

From the hang

2 rounds

3 high pulls

3 muscle snatches

3 power snatches+ohs


-Strength-

High Hang SQUAT Snatch

2-2-2-2-2


-WOD-

Partner AMRAP 20

10 burpee bar hops

15 OH squats 

20 box jumps

partner 1 : amraps

partner 2 : 200m farmers carry 70/53