Warm up
3 sets
8 drop lunge to knee lift/side
10 single leg glute bridges/side + 15 second glute bridge hold
5 deep squat progression + walkout to a push up




Mobility:
shoulders:  5 each side- light weight   https://www.instagram.com/p/B58iPFdBw9t/body saw x 10 reps
deep squat progressions x 5 reps
pigeon pose x 30 seconds each side


Strength Set

A. snatch press in the receiving position 3 sets of 5 reps
B. snatch balance 3 sets of 3 reps

C. snatch grip deadlifts 3 sets of 8 reps @ 3131 with slight pause at knee and mid-thigh


WOD
"Grindstone"
15:00 AMRAP
15 hang power snatch 95/65 75/55 - at home alternating DB snatch x 8 each side
60 DUs or 120 singles
15 overhead squats 95/65 75/55 -at home DB OHS x 8 each side
30/21 cal row or 25/18 cal bike -at home 30 skaters