Warm Up
Assault bike 1:00 with last 10 sec sprint
Row 1:00 with last 10 sec sprint

then... with an empty bar
3 sets of
2 snatch high pull
2 hang muscle snatch
2 muscle snatch
2 seated box jumps- jump from low box to higher box


Skill: squat snatch
8:00 EMOM8 sets of 1 rep squat snatch
set 1-2 @ 70%
set 3-4 @ 75%
set 5-6 @ 80%
set 7-8 @ 85%



WOD
20:00 Time Cap

For Time
800m Run
then
4 rounds
20 single arm hang DB snatch 50/35 35/20
20 wall balls 20/14
then
800m Run