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
press in the receiving position x 2 reps for 3 sets
drop snatch x 2 reps for 3 sets
then

5:00 EMOM
2 reps hang squat snatch @ 60-70%



WOD
"Power Ball"

7:00 AMRAP
15 DUs
10 walking lunges- 5/side
5 power snatch @55-65%

Rest 2:00

7:00 AMRAP
4 bent over rows- use the same weight as snatch
8 wall balls
12 sit ups