Warm Up
3 Rounds
200m row or bike
10 (5 each side) single leg RDL against the wall- little or no weight
10 (5 each side) spiderman lunges + reach each side
10 (5 each side) half kneeling bottoms up KB press


 
Mobility: https://www.instagram.com/p/BszDWN-gb0S/

1. Rocking ankle stretch 8-10 reps each side
2. Wide stance rocking 8-10 reps
3. Heel sit T- spine rotations 8-10 reps each side
4. Squat prying 15 second hold with KB then stand up x 3 sets
5. Deep squat wall slides 8-10 reps



2 DB windmills+1 DB single arm ohs + 2 DB single arm press in squat.
.
Perform five reps of that complex in each set, for two total sets.


WOD (20:00)- this workout should be fast and furious. Each AMRAP you are going 100% and recording your reps. Compare each round and try to better yourself as reps decrease and weight increases.
4:00 AMRAP
12 hang power snatch 95/65 75/55
12 bar facing burpees

4:00 Rest

4:00 AMRAP
9 hang power snatch 115/80 95/65
9 bar facing burpees

4:00 Rest

4:00 AMRAP
6 hang power snatch 135/95 115/80
6 bar facing burpees