Dynamic Mobility, Activation and Warm-Up
Banded Perfect Stretch x 60 seconds per side https://www.youtube.com/watch?v=aI6TDSBlO5M&
Banded Lat Stretch x 60 seconds per side

Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps each direction https://www.youtube.com/watch?v=k4eZs-6-q-s&feature=youtu.be
Tuck Jumps x 10 reps
Rest as you walk back to the bike

and then …

Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Snatch Pulls
5 Muscle Snatch

5 OHS

5 Sotts Presses
5 Hang Power Snatch

5 Squat Snatch


Skill: snatch
5 sets of 1 snatch balance- build load- from the rack

then..
8:00 EMOM

1 x squat snatch
set 1-4 @ 65-70%
set 5-8 @ 70-75%

WOD

30 Power Snatches (95,65)

30 Burpee Box Jumps 24/20"

30 Overhead Squats (95/65)


Intermediate - (75,50)

Scaled- (65,35), 20 Reps, Step-ups

RX+ – (115/80); 30/24 box