Warm Up

2 rounds
4 x 50 feet shuttle run- increase effort per round
10 barbell rows
10 ring face pulls
5/side single arm high pulls- light dumbbell from the high position, not floor

Mobility
10 reps banded sotts press https://www.instagram.com/p/Bt_KPefAya9/
8/side thoracic rotations- sit back on heels and do these
Rotator cuff mini-band complex (yellow band)
1. 3 x 10 sec holds
2. 10 presses
3. 10 external rotations (ER)
4. 5 pulsing
5. 10 ER overhead


Barbell warm up

with an empty bar complete 5 reps of the following:
1. snatch grip behind the head press
2. snatch grip behind the head press in a quarter squat
3. jumping squats with barbell on your back- continuous
4. Cossack squats with barbell on your back- but you can take it off it needed
5. muscle snatch from the hang

WOD
'Iron Mile'
For Time
30 power snatch 95/65
800m run
60 thrusters 95/65
800m run
30 power snatch 95/65

scale the run to 400 or 600m
scale reps or load