Warm Up Row 500m Thoracic Rotation x 10 reps https://www.youtube.com/watch?v=GAT73xiPy4Y&index=30&list=PLp0qJBUYU1zv0t4mQkVBPMn-arOc1bhRa Banded squats x 10 reps Deep squat progressions x 5 reps Ankle pulses x 5 each side

Primer: With an empty barbell: snatch drop unders x 8 behind the head snatch push press x 8 back squats x 8

Skill:Snatch 2 sets of 5 reps of Tall Snatch + OHS 45/35 then 2 sets of 5 reps of Tall Snatch + OHS 65/55 then 2 sets of 3 reps of Snatch Balance @60-80% then work through Snatch (should be full snatch) 1 x 3 reps @ 60% 1 x 3 reps @70% 3 x 3 reps @75% these should not be touch and go. Reset each.

WOD: 3 RFT Sandbag Bear hug run 100m- to the yellow pylon and back Sandbag Over the Shoulder x 12 Sandbag Bear hug squats x 12 Sprint 200m -fence and back