Warm Up:3 Rounds: 1:00 Light Row 5 Strict Pull-Ups 10 Banded Good Mornings 15 Abmat Sit-Ups

Mobility: 5 Deep squat progressions 4 position wrist stretch :20 side plank hold x each side

Snatch Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Strict Presses 5 Stiff-Legged Snatch-Grip Deadlifts 5 Overhead Squats

Skill: snatch 3 sets of 3 reps of tall snatch- empty bar then light load then... 5 sets at 50%-55%-60%-65%-70% 2 reps of snatch deadlift to the knees + 1 rep squat snatch

Primer: 3:00 EMOM every :30 interval 1: 3 x target reach swing + 2 air chair swings interval 2: overhead underarm barbell stretch with snatch grip https://www.youtube.com/watch?v=4vwTkpOvdjw&feature=youtu.be https://www.youtube.com/watch?v=X6tykvBN834&feature=youtu.be

WOD 9 Bar muscle ups- sub hardest pull ups 21 Push jerks 115/75 or 95/65 7 Bar muscle ups 15 Push jerks 5 Bar muscle ups 9 Push jerks