Warm Up: 2 rounds 10 good mornings 10 muscle snatches with empty bar 25 DUs 10 Wall balls 14/12

Primer: 10 x muscle snatch from the tall position 45/35 10x muscle snatch from the hang position 55/45 focus on feeling balanced across the foot- full contact with the floor- drive through the ground

Skill: light squat snatches from the hang position 10 x 45/35 10 x 65/45 10x 75/55 10x 85/60 10x 95/65

WOD: 50 Strict Pull Ups for Time every time you drop from the bar you run 200m *use hardest band on pull ups if needed