Warm Up:400m row or bike 2 rounds:

6 Deep squat progressions 10 platter drill squats 20 hollow banded lat pulls- on bench or floor- tie band to rig. Hold the hollow position and with straight arms pull through from overhead to hips

Barbell Warm Up + jump rope 5 Good Mornings + 5 Back Squats 30 Single Unders 5 Elbow Rotations + 5 Snatch Grip Strict Presses 20 Faster Single Unders 5 Snatch Grip Stiff Legged Deadlifts + 5 Overhead Squats 10 Double-Unders

Skill: snatch @60-65% 8:00 EMOM min 1- 2 power snatches + 2 OHS min 2- 2 hang squat snatch

WOD For Time 25 Shoulder to overhead 95/65 25 DB front racked walking lunges 50/35 35/20 25 Burpees over the bar 25 Sit ups 25 OHS 95/65