Warm Up
3 rounds
60 seconds high knee jump rope singles
16 switch lunges   https://youtu.be/J5ZMs2WKIl0
8 body weight kickstand pistol squats/leg
20 second split stance isometric hold/ both sides

Mobility
A. squat Y's x 8/arm
B. deep squat plate hold x 3 sets of 15 seconds
C. child's pose with shoulder variation

Strength
3 sets
A. cyclist front squats @ 31X0 8-10 reps
B. chainsaw row @20X2 8-10/arm
C. pronated strict pull up @ 2011 8-10 reps- scale to banded strict pull ups

Primer:
3 sets
set 1- empty bar
set 2- 30%
set 3- 35%
3 snatch press in the receiving position
3 muscle snatch
3 drop snatch
3 hang power snatch


WOD
"Triple Threat"

12:00 AMRAP
15 air squats
10 power snatch 115/75 95/65 75/55
5 bar facing burpees