Warm Up10:00 running clock, steady pace, empty bar Shuttle run x 4 lengths (50m down, 50m back twice) 5 muscle snatch 5 behind the neck presses 5 OHS

Mobility: banded lat stretch x :30 each side deep squat progressions x 6 reps wall slides x 10 reps band assisted perfect stretch x :30 each side

Skill: snatch 4 sets all at 70% 1 x snatch pull 1 x hang snatch (at knee) pull 2 x hang snatch

WOD: 3 Rounds, Rest 1:00 in between each round, Record times for each round 20 Wall balls 20/14 2 Rope climbs 15 Wall balls 20/14 4 Bar muscle ups- scale to 4 C2B pull ups + 4 ring dips