Warm Up
3 sets
12 rotating planks- from the elbows- rotate to the side plank-6 each side
12 bent over alternating DB rows- hold for 1 second at the top
12 tall plank shoulder taps- 6/side

Mobility
dorsiflexion matrix x 20 reps https://youtu.be/Ly3AQY3n7Qw
quadruped Y's x 5/side https://youtu.be/oHp8O9i7G7g
Cossack lunge + overhead reach x 5/side



WOD
"EMOM Mania"

10:00 EMOM
10 DB snatch + 10-30 DUs or practice with DUs
OR 5 reps barbell snatch at your 70% + 10-30 DUs

rest 2:00

10:00 EMOM
10 goblet squats + 5 sit ups
OR 10 front squats @ your snatch weight + 5 sit ups

rest 2:00

10:00 EMOM
10 weighted step ups + 3-6 push ups
OR 10 weighted step ups with a racked barbell + 3-6 push ups or pull ups