-Warm Up-



2 rounds


10 reverse step lunges with oh reach

5 quadaped(hands and knees) hip circles on each side in each direction

8 shoulder openers

6 eccentric ankle dorsiflexion


Then 1 round


3 hang muscle snatches

3 hang power snatches

3 hang squat snatches



-Strength-


(20 minutes)



Every 2 minutes x 5 sets


2 power snatch + 1 squat Snatch


Immediately into:


Every 2 minutes x 5 sets


1 power snatch + 1 squat snatch



-WOD-


For Time : 12 minute cap


1000m Row

50 DB snatches 50/35 (alt hands)

30 Toes 2 Bar