• Dynamic Warm Up

Strength:

3 Sets:

• 10 Hip Thrusts
• 10 Supine Row
• 10 Double KB/DB Stiff Leg Deficit Dead Lifts
• 10 Double KB/DB Bent-over Row

Skill:

• 15 Cal Row
• 15 KB Swing
• 15 Wall Ball
• 15 Pull Up

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 3 Sets: (Every 90 Seconds)

• 4 Pos Stop Snatch Pull x 3

B) 3 Sets: (EMOM)

• Snatch High Pull x 3

C) 2 Sets: (Perform after WOD)

• 10 Hip Thrusts
• 10 Strict Pull Ups
• 10 Double KB/DB Stiff Leg Deficit Dead Lifts
• 10 Double KB/DB Bent-over Row

Skill:

• 20 Cal Row
• 20 Power Snatch 75/55
• 20 Wall Ball
• 20 Chest to Bar Pull Up

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

6 Sets: (EMOM)

• Back Squat x 1 @ 92-95%

Skill:

• 3 Hang Squat Snatches
• 30 Double-Unders

Rest 4 minutes, then:

B) AMRAP 6 minutes:

• 6 Ground to Overhead
• 12 Burpees Over the Barbell

Rest 4 minutes, then:

C)  2 Rds For Time:

• 20 Cal Row
• 20 KB Swing 70/55
• 20 Wall Ball
• 20 Chest to Bar Pull Up

• 10 Minutes Mobility