-Warm Up-


1 round


10 shoulder openers

5 kb high pulls

5 power snatch balance

5 oh squats

10 oh eccentric wrist extension


Then...


2 rounds


3 high hang snatch high pulls

3 low hang(just above the knee) muscle snatches

3 mid-shin power snatches 


-Strength-


warm up (10 minutes)


AmRaP 7


3 TNG power snatches @ 100% of last weeks 5 RM


-WOD-


AmRaP 10


10 Bar facing Burpee bar hops

10 over Head squats 95/65