Warm Up

10 cal row or bike
5 scap pull ups
10 air squats
10 KB swings
100m run
5/side lateral step ups
10 2- legged pistols
10 KB swings a bit heavier than the first set

2 sets of:

4 Cossack squats
4 Russian baby makers
4 slow waiter squats each side- light weight DB or KB

Mobility:
https://www.instagram.com/p/Bzn6M46AkaI/
Prone Floor Angels 2 sets of 10

Barbell warm up for snatches- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/
( this warm up shows clean- do this for snatch today)

round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle snatch
4. tall snatch to 2", 4", 6", full squat

Drill the positions: high hang and hang snatch
https://www.instagram.com/p/Bv9A1UFg5aP/ check out this picture for bar path

WOD- longer metcon wod. Don't go out too fast and furious in round one. Scale to 3 rounds to make the time cap. The weight on the snatches should allow you to go unbroken when fresh. The snatch deadlift to start each set of hang snatches should look perfect!

'Amma'
Time cap 30:00
4 RFT or 3RFT
15 burpee box jumps 24/20"

20 cal row
16 hang power snatch 95/65 75/55 55/35
400m run