Warm Up
2 rounds:

250m row/bike
12 curtsy squats (6 each side)
10 slow to fast air squats
8 DB muscle snatch (4 each side)
6 light DB high pulls -from the tall position to the high pull, not from floor (6 each side)



Mobility: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

then..https://www.instagram.com/p/BihkPFqh5nP/?taken-by=marcusfilly (just the first two exercises on here)

Glute bridge V walk out x 6 reps

Shrimp squats x 12 reps ( 6 each side)



Skill: stamina squats week 3
12:00 EMOM
min1- 2 front squats @ 66%
min 2- 4 back squats @ front squat weight



Snatch warm up with empty bar- work through two rounds with no weight
https://www.instagram.com/p/Bly8SQJnibz/
Reps:

1. hang power snatch + OH squat with pause 2-3 seconds
2. hang power snatch with stop in OH squat and pause at the bottom of the squat
3. hang snatch



WOD
Every 2:00 for 7 sets
Sprint to the fence and back
3 power snatches at 75% 1RM
*the run needs to be all out- get the heart rate up and then control it for your lifts*