Warm Up
one round10 MB rotational throws100m run
10/side quadruped shoulder taps
100m run
10/side half kneeling band pull aparts
100m run


Mobility:  
https://www.instagram.com/p/CDEj-KUJ9rG/ 

A.  single arm KB press + windmill
B.  prone PVC press
C.  squat + Cuban press with small plates
D.  side plank + external rotation with small plate


 
Burgener Warm Up with PVC
https://www.instagram.com/p/B42avY2J2uf/
 
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)
✅Snatch Lands 2,4,6 (Footwork)
✅Snatch Drops (Footwork) 



 
Strength

every 75 seconds for 6 sets
start at 50% and build load with good form

1 snatch pull

1 power snatch
1 hang squat snatch
1 OHS



WOD
"Skill Work"

20:00 EMOM

min 1- snatch grip deadlift x 5-7 reps @3030
min 2- bar muscle up or c2b pull ups or pull ups x 3-8 reps
min 3- DB walking lunges x 50 feet   50/35   35/20
min 4- v-ups x 15-20 reps sub tuck ups