Warm Up Row 400m 8 x vertical jumps- touch the wall 10 x split squats with KB 10 x muscle snatch empty bar

T-Spine Pulse x 8 reps- foam roller at your shoulder blades, grab the rig with straight arms and pulse the hips to the floor and back Russian Baby Makers x 10 reps Band Pass Thrus in Squat x 8-10 reps

Skill: 10-12:00 pause back squats 4 sets of 6 reps @ 55-65%

Primer: 10:00 Snatch drop x 2 reps with empty bar Snatch drop x 2 reps with 95/65 3 sets of: Snatch lift offs x 2 reps + snatch @65% 1RM snatch

WOD: 8:00 AMRAP 7 squat snatches 135/95 or 115/75 or 95/65 14 lateral hops over the bar