-Warm Up-


2 rds

10 shoulder openers

5 Cuban press+ohs

8 eccentric ankle dorsiflexion

5 lateral step ups

30 sec posterior banded distraction each side


Then 2 rounds 

3 high hang muscle snatches

3 low hang power snatch+ohs

3 full squat snatcher



-Strength-



Snatch Complex

(6 sets- building in weight start around 60%)


1 Power Snatch

+

1 Hang Squat Snatch (below the knee)

+

1 Over Head Squat


-WOD-


AmRaP 18


800m buy-in


Then AmRaP remaining time


30 pistols

20 HsPu 

10 hang power cleans